Ian Bee v5:00/2:30r...10 row
7,321m
Meters
29:00.0
Time
1:58.8
Pace
489
Calories
164
Heart Rate
| Rest Distance | 2,227m |
|---|---|
| Rest Time | 10:00.0 |
| Overall Distance | 9,548m |
| Overall Time | 39:00.0 |
| Average Watts | 209 |
|---|---|
| Calories Per Hour | 1017 |
| Stroke Rate | 24 |
| Stroke Count | 727 |
| Drag Factor | 132 |
December 08, 2023 06:58:11
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 29:00.0 | 7,321m | 1:58.8 | 209 | 1017 | 24 | 164 | |
| 5:00.0 | 1,195m | 2:05.5 | 177 | 909 | 25 | 147 | |
| r: 2:30 | 567m | ||||||
| 6:00.0 | 1,516m | 1:58.7 | 209 | 1019 | 24 | 167 | |
| 1:00.0 | 261m | 1:54.9 | 230 | 1093 | 27 | 169 | |
| 1:00.0 | 268m | 1:51.9 | 250 | 1158 | 29 | 171 | |
| r: 2:30 | 559m | ||||||
| 6:00.0 | 1,512m | 1:59.0 | 207 | 1013 | 24 | 168 | |
| 1:00.0 | 261m | 1:54.9 | 230 | 1093 | 26 | 171 | |
| 1:00.0 | 268m | 1:51.9 | 250 | 1158 | 29 | 173 | |
| r: 2:30 | 553m | ||||||
| 6:00.0 | 1,512m | 1:59.0 | 207 | 1013 | 24 | 168 | |
| 1:00.0 | 260m | 1:55.3 | 228 | 1084 | 26 | 172 | |
| 1:00.0 | 268m | 1:51.9 | 250 | 1158 | 29 | 174 | |
| r: 2:30 | 548m | ||||||
| r2,227m |
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RA5K Plan W4S5 - 3 x 8 mins Speed Ramp
🚣 Week 4 Session 4 is 3 x 8 minute with 2:30 rests 🚣♀️ youtu.be/3qlfK0YTu6Q
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
www.rowalong.com/5000m-plan
But rather than a straight 8 minutes, this is how you'll row each interval:
6 minutes at 24spm / 2K+12 (5K+7)
1 minute at 26spm / 2K+9 (5K+4)
1 minute at 28spm / 2K+5 (5K pace)
Repeat this for the second interval, but in the third - if you want to go max pressure for that last 28spm minute, then fill your boots. Go for it.
Effort Guide = 7-8 (will end closer to 9.5-10/10)
Speech = Not constant
❗ This is a solid MID workout - which, if you push that last 1 minute, will start to tickle TOP. Be careful though - If you don't stick to the pace guide, you'll slip into TOP tier for most of it. ❗
app.erg.zone