Ian Bee v4:00/2:10r...12 row
9,358m
Meters
36:00.0
Time
1:55.4
Pace
646
Calories
102
Heart Rate
| Rest Distance | 6,511m |
|---|---|
| Rest Time | 30:20.0 |
| Overall Distance | 15,869m |
| Overall Time | 1:06:20.0 |
| Average Watts | 228 |
|---|---|
| Calories Per Hour | 1083 |
| Stroke Rate | 27 |
| Stroke Count | 981 |
| Drag Factor | 127 |
August 29, 2023 07:39:35
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 36:00.0 | 9,358m | 1:55.4 | 228 | 1083 | 27 | 102 | |
| 4:00.0 | 941m | 2:07.5 | 169 | 880 | 23 | 139 | |
| r: 2:10 | 469m | ||||||
| 3:00.0 | 797m | 1:52.9 | 243 | 1136 | 28 | 162 | |
| r: 3:00 | 651m | ||||||
| 3:00.0 | 799m | 1:52.6 | 245 | 1142 | 28 | 129 | |
| r: 3:00 | 650m | ||||||
| 3:00.0 | 796m | 1:53.0 | 242 | 1133 | 28 | 98 | |
| r: 3:00 | 640m | ||||||
| 3:00.0 | 795m | 1:53.2 | 241 | 1130 | 28 | 105 | |
| r: 3:00 | 654m | ||||||
| 3:00.0 | 798m | 1:52.7 | 244 | 1139 | 28 | 88 | |
| r: 3:00 | 650m | ||||||
| 3:00.0 | 795m | 1:53.2 | 241 | 1130 | 28 | 88 | |
| r: 3:00 | 645m | ||||||
| 3:00.0 | 795m | 1:53.2 | 241 | 1130 | 28 | 82 | |
| r: 3:00 | 642m | ||||||
| 3:00.0 | 795m | 1:53.2 | 241 | 1130 | 28 | 74 | |
| r: 3:00 | 640m | ||||||
| 3:00.0 | 798m | 1:52.7 | 244 | 1139 | 28 | 79 | |
| r: 3:00 | 635m | ||||||
| 3:00.0 | 795m | 1:53.2 | 241 | 1130 | 27 | 84 | |
| r: 1:10 | 235m | ||||||
| 2:00.0 | 456m | 2:11.5 | 154 | 828 | 25 | 85 | |
| r6,511m |
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Workout Graph
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RA6 - 10 x 3min (W1S2)
youtu.be/9QyIGc3yIF0
This tough, mid tier, indoor rowing workout will push you as a hard row - but this will build your stamina at pace - ideal exposure for a 2000m time trial.
🚣 Row 3mins 10 times with 3min rests between. Each interval at 28strokes per minute and at 2K+5 pace 🚣♀️
➔Pace Guide = 2K+5 (see further down for info on 2k training paces)
➔Effort = 7-9/10
➔Speech = Not constant
âť— The 3 minutes rests in this workout are what keeps it at a MID tier. You will maybe dip your toe into TOP by the end of the intervals, but the recovery will let you reset - ready for the next interval - without it tipping you firmly into a TOP tier workout âť—
🚥You can programme your monitor as 10 x 3mins with 3 min rests - just be sure to start when I start, or we may go out of sync.
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