v4:00/1:15r...7 row on January 02, 2023

Ian Bee v4:00/1:15r...7 row

10,664m

Meters

46:00.0

Time

2:09.4

Pace

653

Calories

149

Heart Rate

Rest Distance	281m
Rest Time	1:15.0
Overall Distance	10,945m
Overall Time	47:15.0

Average Watts	162
Calories Per Hour	855
Stroke Rate	18
Stroke Count	857
Drag Factor	127

January 02, 2023 09:37:32

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

RA11 - 40 mins 18spm W2S1
youtu.be/W_EtBQthzO0

A fitness building rowing workout which gives you time to work on technique
🚣 40 minutes 18spm 🚣‍♀️

➔Pace Guide = 2K+20-22
➔Effort = 5-6/10
➔Speech = Comfortable

❗ The big difference here, is that I've made the mistake of believing I'm interesting. The first 10 minutes of this row is a brief run-down of technique. But then for the next 30 minutes, I go through the first part of my story as a rower. I'll pop up every now and then with a reminder on technique - but mostly, this one is quite selfishly, all about me.❗

I think it's fair to say this may not be everyone's cup-of-tea. But 40 minute 18spm rows are about hitting the right technique and then trying to hold it through the duration. So instead of just repeating technique info - I thought I'd tell you a bed-time-story. Do let me know if you're at all interested in it. So I know whether to bother with Part 2!!

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
app.erg.zone

Intervals

Time	Meters	Pace	Watts	Cal/Hr	S/M
46:00.0	10,664m	2:09.4	162	855	18	149
4:00.0	923m	2:10.0	159	848	22	139
r: 1:15	281m
8:00.0	1,870m	2:08.3	166	869	18	154
8:00.0	1,864m	2:08.7	164	864	18	150
8:00.0	1,856m	2:09.3	162	857	18	151
8:00.0	1,860m	2:09.0	163	860	18	149
8:00.0	1,857m	2:09.2	162	857	18	152
2:00.0	438m	2:16.9	136	768	23	136
	r281m

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Workout Graph

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