Ian Bee v4:00/2:10r...12 row
9,165m
Meters
36:00.0
Time
1:57.8
Pace
620
Calories
| Rest Distance | 6,075m |
|---|---|
| Rest Time | 30:20.0 |
| Overall Distance | 15,240m |
| Overall Time | 1:06:20.0 |
| Average Watts | 214 |
|---|---|
| Calories Per Hour | 1036 |
| Stroke Rate | 25 |
| Stroke Count | 926 |
| Drag Factor | 130 |
December 13, 2022 07:12:57
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 36:00.0 | 9,165m | 1:57.8 | 214 | 1036 | 25 | |
| 4:00.0 | 917m | 2:10.8 | 156 | 837 | 24 | |
| r: 2:10 | 393m | |||||
| 3:00.0 | 782m | 1:55.0 | 230 | 1090 | 26 | |
| r: 3:00 | 656m | |||||
| 3:00.0 | 781m | 1:55.2 | 229 | 1087 | 26 | |
| r: 3:00 | 576m | |||||
| 3:00.0 | 779m | 1:55.5 | 227 | 1081 | 26 | |
| r: 3:00 | 573m | |||||
| 3:00.0 | 781m | 1:55.2 | 229 | 1087 | 25 | |
| r: 3:00 | 647m | |||||
| 3:00.0 | 778m | 1:55.6 | 226 | 1078 | 26 | |
| r: 3:00 | 563m | |||||
| 3:00.0 | 779m | 1:55.5 | 227 | 1081 | 25 | |
| r: 3:00 | 624m | |||||
| 3:00.0 | 782m | 1:55.0 | 230 | 1090 | 26 | |
| r: 3:00 | 559m | |||||
| 3:00.0 | 781m | 1:55.2 | 229 | 1087 | 26 | |
| r: 3:00 | 635m | |||||
| 3:00.0 | 781m | 1:55.2 | 229 | 1087 | 27 | |
| r: 3:00 | 621m | |||||
| 3:00.0 | 779m | 1:55.5 | 227 | 1081 | 26 | |
| r: 1:10 | 228m | |||||
| 2:00.0 | 445m | 2:14.8 | 143 | 791 | 25 | |
| r6,075m |
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Workout Graph
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RA6 - 10 x 3min (W1S2)
youtu.be/9QyIGc3yIF0
This tough, mid tier, indoor rowing workout will push you as a hard row - but this will build your stamina at pace - ideal exposure for a 2000m time trial.
🚣 Row 3mins 10 times with 3min rests between. Each interval at 28strokes per minute and at 2K+5 pace 🚣♀️
➔Pace Guide = 2K+5 (see further down for info on 2k training paces)
➔Effort = 7-9/10
➔Speech = Not constant
âť— The 3 minutes rests in this workout are what keeps it at a MID tier. You will maybe dip your toe into TOP by the end of the intervals, but the recovery will let you reset - ready for the next interval - without it tipping you firmly into a TOP tier workout âť—
🚥You can programme your monitor as 10 x 3mins with 3 min rests - just be sure to start when I start, or we may go out of sync.
erg.zone