Ian Bee v4:00/1:25r...7 row
10,115m
Meters
41:00.0
Time
2:01.6
Pace
660
Calories
168
Heart Rate
| Rest Distance | 1,367m |
|---|---|
| Rest Time | 6:26.0 |
| Overall Distance | 11,482m |
| Overall Time | 47:26.0 |
| Average Watts | 195 |
|---|---|
| Calories Per Hour | 969 |
| Stroke Rate | 20 |
| Stroke Count | 839 |
| Drag Factor | 131 |
February 07, 2024 07:24:56
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 | 10,115m | 2:01.6 | 195 | 969 | 20 | 168 | |
| 4:00.0 | 946m | 2:06.8 | 171 | 890 | 21 | 145 | |
| r: 1:25 | 311m | ||||||
| 7:00.0 | 1,747m | 2:00.2 | 202 | 993 | 20 | 169 | |
| r: 1:00 | 217m | ||||||
| 7:00.0 | 1,738m | 2:00.8 | 198 | 982 | 20 | 170 | |
| r: 1:00 | 213m | ||||||
| 7:00.0 | 1,731m | 2:01.3 | 196 | 974 | 20 | 171 | |
| r: 1:00 | 198m | ||||||
| 7:00.0 | 1,752m | 1:59.8 | 203 | 999 | 20 | 174 | |
| r: 1:00 | 208m | ||||||
| 7:00.0 | 1,748m | 2:00.1 | 202 | 994 | 20 | 175 | |
| r: 1:01 | 220m | ||||||
| 2:00.0 | 453m | 2:12.4 | 151 | 818 | 25 | 153 | |
| r1,367m |
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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