Ian Bee v5:00/2:50r...41 row
4,599m
Meters
18:20.0
Time
1:59.5
Pace
289
Calories
159
Heart Rate
| Rest Distance | 1,269m |
|---|---|
| Rest Time | 6:20.0 |
| Overall Distance | 5,868m |
| Overall Time | 24:40.0 |
| Average Watts | 205 |
|---|---|
| Calories Per Hour | 1004 |
| Stroke Rate | 24 |
| Stroke Count | 446 |
| Drag Factor | 132 |
June 23, 2023 07:05:27
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 18:20.0 | 4,599m | 1:59.5 | 205 | 1004 | 24 | 159 | |
| 5:00.0 | 1,155m | 2:09.8 | 160 | 849 | 23 | 140 | |
| r: 2:50 | 621m | ||||||
| 0:20.0 | 81m | 2:03.4 | 186 | 940 | 21 | 142 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 27 | 151 | |
| 0:20.0 | 81m | 2:03.4 | 186 | 940 | 21 | 156 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 27 | 159 | |
| 0:20.0 | 82m | 2:01.9 | 193 | 964 | 18 | 161 | |
| 0:20.0 | 89m | 1:52.3 | 247 | 1149 | 27 | 163 | |
| 0:20.0 | 83m | 2:00.4 | 200 | 988 | 24 | 164 | |
| 0:20.0 | 94m | 1:46.3 | 291 | 1300 | 30 | 166 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 166 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 167 | |
| 0:20.0 | 81m | 2:03.4 | 186 | 940 | 21 | 167 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 27 | 167 | |
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 21 | 167 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 27 | 168 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 168 | |
| 0:20.0 | 93m | 1:47.5 | 282 | 1268 | 30 | 169 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 170 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 170 | |
| 0:20.0 | 81m | 2:03.4 | 186 | 940 | 21 | 171 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 171 | |
| r: 2:30 | 431m | ||||||
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 18 | 147 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 153 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 158 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 27 | 162 | |
| 0:20.0 | 81m | 2:03.4 | 186 | 940 | 21 | 165 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 168 | |
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 21 | 169 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 27 | 171 | |
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 21 | 171 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 27 | 173 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 172 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 173 | |
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 21 | 174 | |
| 0:20.0 | 93m | 1:47.5 | 282 | 1268 | 30 | 174 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 175 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 176 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 176 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 176 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 24 | 177 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 176 | |
| r: 1:00 | 217m | ||||||
| r1,269m |
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Workout Graph
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RA51 - 3 x 20x 20s/20s - 10kW1S5 (prt1)
10KW1S5 - youtu.be/JDbsLUvLgJg
Row the 6:40 intervals as 20seconds at 2k+20 pace then 20 seconds at 2k+5
Stroke rate is up to you, but I’ll be doing them at 18spm and around 28-30 for the faster 20secs.
Just make sure you don’t push harder than 2k+5 until the last interval (if you want).
The important thing here is actually that you don’t ever go slower than 2k+20 in the “down” 20’s at any stage. You need to stay strong in those parts.
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