Ian Bee v4:00/2:13r...14 row
16,313m
Meters
1:08:00.0
Time
2:05.0
Pace
1031
Calories
150
Heart Rate
| Rest Distance | 834m |
|---|---|
| Rest Time | 3:43.0 |
| Overall Distance | 17,147m |
| Overall Time | 1:11:43.0 |
| Average Watts | 179 |
|---|---|
| Calories Per Hour | 915 |
| Stroke Rate | 20 |
| Stroke Count | 1394 |
| Drag Factor | 132 |
March 05, 2024 07:31:49
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 1:08:00.0 | 16,313m | 2:05.0 | 179 | 915 | 20 | 150 | |
| 4:00.0 | 952m | 2:06.0 | 175 | 901 | 23 | 139 | |
| r: 2:13 | 499m | ||||||
| 5:00.0 | 1,185m | 2:06.5 | 173 | 893 | 18 | 149 | |
| 5:00.0 | 1,202m | 2:04.7 | 180 | 919 | 20 | 151 | |
| 5:00.0 | 1,231m | 2:01.8 | 193 | 965 | 22 | 153 | |
| 5:00.0 | 1,183m | 2:06.7 | 172 | 890 | 18 | 152 | |
| 5:00.0 | 1,200m | 2:05.0 | 179 | 916 | 20 | 151 | |
| 5:00.0 | 1,229m | 2:02.0 | 193 | 962 | 21 | 157 | |
| 5:00.0 | 1,181m | 2:07.0 | 171 | 887 | 18 | 152 | |
| 5:00.0 | 1,199m | 2:05.1 | 179 | 915 | 20 | 153 | |
| 5:00.0 | 1,227m | 2:02.2 | 192 | 959 | 22 | 155 | |
| 5:00.0 | 1,181m | 2:07.0 | 171 | 887 | 18 | 149 | |
| 5:00.0 | 1,197m | 2:05.3 | 178 | 912 | 20 | 152 | |
| 5:00.0 | 1,230m | 2:01.9 | 193 | 964 | 22 | 155 | |
| r: 1:30 | 335m | ||||||
| 4:00.0 | 915m | 2:11.1 | 155 | 834 | 25 | 134 | |
| r834m |
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RA77 - 60 minute rate ladder - 10KW7S2
10KW7S2 - youtu.be/Ok39loOrme0
Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout
🚣60 minutes - changing through 18/20/22spm x 4 🚣♀️
*** This workout has been programmed as 4 mins Warmup / 60mins session / 2 mins cooldown in order to prevent the delay that occurs when the monitor pauses during variable intervals. If you want split data to show each 5 minute interval - please duplicate this workout, go to your "My Workouts" tab, remove the warm up and cooldown, then set the splits to 5 minutes for the 60 minute interval that's left. ***
➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds
➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration
➔Speech = Comfortable
âť— Pick the start pace of the 18spm based on your energy levels. If you've had a tough session the day before, or you just want to keep this on the slower side to take time to work on technique and make it a regenerative row - then start at 2K+24 - then increase to 2K+22 for the 20spm and 2K+20 for the 22spm. Then when you drop back to 18spm - reset your pace back to 2K
If you feel strong, then start the 18spm at 2K+20 and this time increase to 2K+18 and then 2K+15-16. When you reset to 18spm again - either continue at 2K+20 as before, or if you're starting to get fatigued, drop the 18spm pace too 2K+22 or 2K+24 and increase pace from there. âť—
It's a long row - so if you've got an idea of your fitness capabilities, and your energy system, you should be able to pick the start pace appropriately.
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