Ian Bee v4:00/2:10r...12 row
9,277m
Meters
36:00.0
Time
1:56.4
Pace
635
Calories
165
Heart Rate
| Rest Distance | 6,507m |
|---|---|
| Rest Time | 30:20.0 |
| Overall Distance | 15,784m |
| Overall Time | 1:06:20.0 |
| Average Watts | 222 |
|---|---|
| Calories Per Hour | 1063 |
| Stroke Rate | 26 |
| Stroke Count | 937 |
| Drag Factor | 132 |
April 25, 2023 07:45:43
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 | 9,277m | 1:56.4 | 222 | 1063 | 26 | 165 | |
| 4:00.0 | 931m | 2:08.8 | 163 | 862 | 23 | 137 | |
| r: 2:10 | 453m | ||||||
| 3:00.0 | 785m | 1:54.6 | 232 | 1099 | 27 | 166 | |
| r: 3:00 | 670m | ||||||
| 3:00.0 | 788m | 1:54.2 | 235 | 1108 | 27 | 168 | |
| r: 3:00 | 643m | ||||||
| 3:00.0 | 789m | 1:54.0 | 236 | 1111 | 26 | 170 | |
| r: 3:00 | 640m | ||||||
| 3:00.0 | 790m | 1:53.9 | 237 | 1114 | 27 | 172 | |
| r: 3:00 | 650m | ||||||
| 3:00.0 | 790m | 1:53.9 | 237 | 1114 | 26 | 170 | |
| r: 3:00 | 629m | ||||||
| 3:00.0 | 790m | 1:53.9 | 237 | 1114 | 27 | 172 | |
| r: 3:00 | 662m | ||||||
| 3:00.0 | 792m | 1:53.6 | 239 | 1120 | 26 | 173 | |
| r: 3:00 | 642m | ||||||
| 3:00.0 | 788m | 1:54.2 | 235 | 1108 | 27 | 172 | |
| r: 3:00 | 643m | ||||||
| 3:00.0 | 795m | 1:53.2 | 241 | 1130 | 27 | 173 | |
| r: 3:00 | 633m | ||||||
| 3:00.0 | 786m | 1:54.5 | 233 | 1102 | 26 | 172 | |
| r: 1:10 | 242m | ||||||
| 2:00.0 | 453m | 2:12.4 | 151 | 818 | 24 | 140 | |
| r6,507m |
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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.
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