Ian Bee v4:00/1:45r...17 row
12,353m
Meters
51:00.0
Time
2:03.8
Pace
787
Calories
155
Heart Rate
| Rest Distance | 1,504m |
|---|---|
| Rest Time | 7:07.0 |
| Overall Distance | 13,857m |
| Overall Time | 58:07.0 |
| Average Watts | 184 |
|---|---|
| Calories Per Hour | 933 |
| Stroke Rate | 20 |
| Stroke Count | 1065 |
| Drag Factor | 129 |
July 17, 2023 07:38:47
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 51:00.0 | 12,353m | 2:03.8 | 184 | 933 | 20 | 155 | |
| 4:00.0 | 953m | 2:05.9 | 175 | 903 | 22 | 139 | |
| r: 1:45 | 366m | ||||||
| 3:00.0 | 707m | 2:07.2 | 170 | 883 | 19 | 149 | |
| 3:00.0 | 737m | 2:02.1 | 192 | 961 | 22 | 153 | |
| 3:00.0 | 758m | 1:58.7 | 209 | 1019 | 24 | 161 | |
| 3:00.0 | 737m | 2:02.1 | 192 | 961 | 22 | 159 | |
| 3:00.0 | 712m | 2:06.4 | 173 | 896 | 18 | 154 | |
| r: 2:00 | 431m | ||||||
| 3:00.0 | 711m | 2:06.5 | 173 | 893 | 18 | 155 | |
| 3:00.0 | 734m | 2:02.6 | 190 | 953 | 21 | 159 | |
| 3:00.0 | 756m | 1:59.0 | 207 | 1013 | 23 | 162 | |
| 3:00.0 | 738m | 2:01.9 | 193 | 964 | 22 | 163 | |
| 3:00.0 | 711m | 2:06.5 | 173 | 893 | 18 | 157 | |
| r: 2:00 | 412m | ||||||
| 3:00.0 | 710m | 2:06.7 | 172 | 891 | 18 | 153 | |
| 3:00.0 | 737m | 2:02.1 | 192 | 961 | 22 | 159 | |
| 3:00.0 | 756m | 1:59.0 | 207 | 1013 | 24 | 165 | |
| 3:00.0 | 737m | 2:02.1 | 192 | 961 | 21 | 163 | |
| 3:00.0 | 711m | 2:06.5 | 173 | 893 | 18 | 158 | |
| r: 1:22 | 295m | ||||||
| 2:00.0 | 446m | 2:14.5 | 144 | 794 | 23 | 139 | |
| r1,504m |
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Workout Graph
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RA49 - 3 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk
You don’t have to do this as part of the 10k plan. It’s a great varying row to do at any time.
Row 3 x 15 mins with 2 min rests.
Change every 3 mins through 18/22/24/22/18spm
18 at 2k+20
22 at 2k+15
24 at 2k+12
app.erg.zone