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Ian Bee v1:00/0:30r...22 row

2,491m

Meters

10:10.0

Time

2:02.4

Pace

151

Calories

160

Heart Rate

Rest Distance373m
Rest Time1:45.0
Overall Distance2,864m
Overall Time11:55.0
Average Watts191
Calories Per Hour956
Stroke Rate24
Stroke Count247
Drag Factor132

June 23, 2023 07:21:04

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

RA51 - 3 x 20x 20s/20s - 10kW1S5 (prt2)
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.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
10:10.0 2,491m 2:02.4 191 956 24 160
1:00.0 220m 2:16.3 138 775 22 134
r: 0:30 108m
0:20.0 79m 2:06.5 173 893 21 144
0:20.0 90m 1:51.1 255 1178 27 148
0:20.0 81m 2:03.4 186 940 21 156
0:20.0 92m 1:48.6 273 1237 30 161
0:20.0 81m 2:03.4 186 940 21 165
0:20.0 91m 1:49.8 264 1207 27 167
0:20.0 81m 2:03.4 186 940 21 168
0:20.0 86m 1:56.2 223 1066 27 168
0:20.0 81m 2:03.4 186 940 21 170
0:20.0 92m 1:48.6 273 1237 30 171
0:20.0 80m 2:05.0 179 916 21 172
0:20.0 91m 1:49.8 264 1207 30 172
0:20.0 75m 2:13.3 148 808 24 171
0:20.0 92m 1:48.6 273 1237 30 172
0:20.0 76m 2:11.5 154 828 24 171
0:20.0 91m 1:49.8 264 1207 30 171
0:20.0 79m 2:06.5 173 893 24 173
0:20.0 91m 1:49.8 264 1207 30 173
0:20.0 79m 2:06.5 173 893 21 174
0:20.0 92m 1:48.6 273 1237 27 175
r: 1:15 265m
2:30.0 571m 2:11.3 154 831 22 154
r373m

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