Ian Bee v4:00/1:22r...14 row
8,813m
Meters
36:00.0
Time
2:02.5
Pace
565
Calories
157
Heart Rate
| Rest Distance | 507m |
|---|---|
| Rest Time | 2:24.0 |
| Overall Distance | 9,320m |
| Overall Time | 38:24.0 |
| Average Watts | 190 |
|---|---|
| Calories Per Hour | 954 |
| Stroke Rate | 21 |
| Stroke Count | 789 |
| Drag Factor | 130 |
November 06, 2023 07:31:40
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 | 8,813m | 2:02.5 | 190 | 954 | 21 | 157 | |
| 4:00.0 | 959m | 2:05.1 | 179 | 914 | 23 | 148 | |
| r: 1:22 | 275m | ||||||
| 4:00.0 | 966m | 2:04.2 | 183 | 928 | 20 | 155 | |
| 1:00.0 | 263m | 1:54.0 | 236 | 1111 | 27 | 161 | |
| 4:00.0 | 965m | 2:04.3 | 182 | 926 | 20 | 155 | |
| 1:00.0 | 263m | 1:54.0 | 236 | 1111 | 25 | 165 | |
| 4:00.0 | 966m | 2:04.2 | 183 | 928 | 20 | 160 | |
| 1:00.0 | 265m | 1:53.2 | 241 | 1130 | 27 | 165 | |
| 4:00.0 | 966m | 2:04.2 | 183 | 928 | 20 | 158 | |
| 1:00.0 | 264m | 1:53.6 | 239 | 1120 | 27 | 166 | |
| 4:00.0 | 970m | 2:03.7 | 185 | 936 | 20 | 160 | |
| 1:00.0 | 264m | 1:53.6 | 239 | 1120 | 27 | 165 | |
| 4:00.0 | 973m | 2:03.3 | 187 | 942 | 20 | 160 | |
| 1:00.0 | 265m | 1:53.2 | 241 | 1130 | 27 | 166 | |
| r: 1:02 | 232m | ||||||
| 2:00.0 | 465m | 2:09.0 | 163 | 860 | 27 | 144 | |
| r507m |
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Workout Graph
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RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.
The main session is a straight 30 minutes rather than splitting the intervals due to the pause that the monitor introduces even with 0 rests.
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