Ian Bee v4:00/2:03r...12 row
11,378m
Meters
46:00.0
Time
2:01.2
Pace
751
Calories
165
Heart Rate
| Rest Distance | 3,323m |
|---|---|
| Rest Time | 17:03.0 |
| Overall Distance | 14,701m |
| Overall Time | 1:03:03.0 |
| Average Watts | 196 |
|---|---|
| Calories Per Hour | 975 |
| Stroke Rate | 23 |
| Stroke Count | 1072 |
| Drag Factor | 129 |
May 08, 2023 11:30:17
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 46:00.0 | 11,378m | 2:01.2 | 196 | 975 | 23 | 165 | |
| 4:00.0 | 790m | 2:31.8 | 100 | 643 | 20 | 138 | |
| r: 2:03 | 456m | ||||||
| 4:00.0 | 1,007m | 1:59.1 | 207 | 1011 | 24 | 163 | |
| 4:00.0 | 1,044m | 1:54.9 | 230 | 1093 | 24 | 172 | |
| r: 3:00 | 600m | ||||||
| 4:00.0 | 998m | 2:00.2 | 201 | 992 | 23 | 166 | |
| 4:00.0 | 1,041m | 1:55.2 | 228 | 1086 | 24 | 175 | |
| r: 3:00 | 519m | ||||||
| 4:00.0 | 994m | 2:00.7 | 199 | 984 | 24 | 167 | |
| 4:00.0 | 1,040m | 1:55.3 | 228 | 1084 | 24 | 176 | |
| r: 3:00 | 538m | ||||||
| 4:00.0 | 993m | 2:00.8 | 198 | 982 | 24 | 166 | |
| 4:00.0 | 1,037m | 1:55.7 | 226 | 1077 | 24 | 176 | |
| r: 3:00 | 594m | ||||||
| 4:00.0 | 988m | 2:01.4 | 195 | 972 | 23 | 166 | |
| 4:00.0 | 1,023m | 1:57.3 | 217 | 1046 | 24 | 174 | |
| r: 3:00 | 616m | ||||||
| 2:00.0 | 422m | 2:22.1 | 122 | 719 | 24 | 136 | |
| r3,323m |
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Workout Graph
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RA81 - 5 x 8mins - 10KW8S1
10KW8S1 - youtu.be/qNsh2cs6RNg
Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout.
🚣5 x 8mins with 3 min rests - split the 8 minutes in half 🚣♀️
➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes
➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)
➔Speech = Tough - then unlikely!
âť— The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. âť—
If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed.
Oh - and you can tell how hot and steamy it got for me - as the camera couldn't take the change in climate in my studio and went all weird with colours for a short while. Sorry...
***** If you want exact split data, create a new workout in Ergzone and set it as 4min/4min with 0 rest between - then 3 min rests - then repeat that 5 times.. *****
app.erg.zone