Ian Bee v4:00/1:25r...7 row
10,103m
Meters
41:00.0
Time
2:01.7
Pace
660
Calories
168
Heart Rate
| Rest Distance | 1,315m |
|---|---|
| Rest Time | 6:26.0 |
| Overall Distance | 11,418m |
| Overall Time | 47:26.0 |
| Average Watts | 194 |
|---|---|
| Calories Per Hour | 967 |
| Stroke Rate | 20 |
| Stroke Count | 839 |
| Drag Factor | 128 |
July 26, 2023 07:17:00
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 41:00.0 | 10,103m | 2:01.7 | 194 | 967 | 20 | 168 | |
| 4:00.0 | 939m | 2:07.7 | 168 | 877 | 23 | 142 | |
| r: 1:25 | 308m | ||||||
| 7:00.0 | 1,734m | 2:01.1 | 197 | 978 | 20 | 166 | |
| r: 1:00 | 215m | ||||||
| 7:00.0 | 1,735m | 2:01.0 | 197 | 979 | 20 | 168 | |
| r: 1:00 | 211m | ||||||
| 7:00.0 | 1,734m | 2:01.1 | 197 | 978 | 20 | 172 | |
| r: 1:00 | 187m | ||||||
| 7:00.0 | 1,757m | 1:59.5 | 205 | 1005 | 20 | 176 | |
| r: 1:00 | 190m | ||||||
| 7:00.0 | 1,750m | 2:00.0 | 203 | 997 | 20 | 177 | |
| r: 1:01 | 204m | ||||||
| 2:00.0 | 454m | 2:12.1 | 152 | 821 | 24 | 158 | |
| r1,315m |
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Workout Graph
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RA 31 - 5 x 7 - W5S3 of 2k redux plan
youtu.be/7P9QiQZ2Wp4
Three different pace guides, three different intensities. This row is up to you.
🚣 5 x 7mins (1 min rests) at 20spm 🚣♀️
➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster)
➔Effort = 5-6 / 7-8 / 9-10/10
➔Speech = Comfortable / Tough / Unlikely
âť— If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. âť—
But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout. Just stick to 20spm.
00:00 Intro
01:48 Warmup
07:14 Main Session
47:18 Cooldown
app.erg.zone