Ian Bee v4:00/2:13r...14 row
15,962m
Meters
1:08:00.0
Time
2:07.8
Pace
989
Calories
148
Heart Rate
| Rest Distance | 801m |
|---|---|
| Rest Time | 3:43.0 |
| Overall Distance | 16,763m |
| Overall Time | 1:11:43.0 |
| Average Watts | 168 |
|---|---|
| Calories Per Hour | 877 |
| Stroke Rate | 20 |
| Stroke Count | 1404 |
| Drag Factor | 131 |
April 11, 2023 07:42:18
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 1:08:00.0 | 15,962m | 2:07.8 | 168 | 877 | 20 | 148 | |
| 4:00.0 | 919m | 2:10.5 | 157 | 841 | 24 | 129 | |
| r: 2:13 | 490m | ||||||
| 5:00.0 | 1,157m | 2:09.6 | 161 | 852 | 18 | 144 | |
| 5:00.0 | 1,175m | 2:07.6 | 168 | 878 | 20 | 147 | |
| 5:00.0 | 1,202m | 2:04.7 | 180 | 919 | 22 | 153 | |
| 5:00.0 | 1,160m | 2:09.3 | 162 | 857 | 18 | 148 | |
| 5:00.0 | 1,176m | 2:07.5 | 169 | 880 | 20 | 148 | |
| 5:00.0 | 1,203m | 2:04.6 | 181 | 921 | 22 | 152 | |
| 5:00.0 | 1,160m | 2:09.3 | 162 | 857 | 18 | 151 | |
| 5:00.0 | 1,175m | 2:07.6 | 168 | 878 | 20 | 147 | |
| 5:00.0 | 1,202m | 2:04.7 | 180 | 919 | 22 | 153 | |
| 5:00.0 | 1,157m | 2:09.6 | 161 | 852 | 18 | 154 | |
| 5:00.0 | 1,177m | 2:07.4 | 169 | 881 | 20 | 151 | |
| 5:00.0 | 1,203m | 2:04.6 | 181 | 921 | 22 | 155 | |
| r: 1:30 | 311m | ||||||
| 4:00.0 | 897m | 2:13.7 | 146 | 803 | 25 | 138 | |
| r801m |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA77 - 60 minute rate ladder - 10KW7S2
10KW7S2 - youtu.be/Ok39loOrme0
Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout
🚣60 minutes - changing through 18/20/22spm x 4 🚣♀️
*** This workout has been programmed as 4 mins Warmup / 60mins session / 2 mins cooldown in order to prevent the delay that occurs when the monitor pauses during variable intervals. If you want split data to show each 5 minute interval - please duplicate this workout, go to your "My Workouts" tab, remove the warm up and cooldown, then set the splits to 5 minutes for the 60 minute interval that's left. ***
➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds
➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration
➔Speech = Comfortable
âť— Pick the start pace of the 18spm based on your energy levels. If you've had a tough session the day before, or you just want to keep this on the slower side to take time to work on technique and make it a regenerative row - then start at 2K+24 - then increase to 2K+22 for the 20spm and 2K+20 for the 22spm. Then when you drop back to 18spm - reset your pace back to 2K
If you feel strong, then start the 18spm at 2K+20 and this time increase to 2K+18 and then 2K+15-16. When you reset to 18spm again - either continue at 2K+20 as before, or if you're starting to get fatigued, drop the 18spm pace too 2K+22 or 2K+24 and increase pace from there. âť—
It's a long row - so if you've got an idea of your fitness capabilities, and your energy system, you should be able to pick the start pace appropriately.
app.erg.zone