Ian Bee v4:00/2:10r...12 row
9,409m
Meters
36:00.0
Time
1:54.7
Pace
654
Calories
167
Heart Rate
| Rest Distance | 6,710m |
|---|---|
| Rest Time | 30:20.0 |
| Overall Distance | 16,119m |
| Overall Time | 1:06:20.0 |
| Average Watts | 231 |
|---|---|
| Calories Per Hour | 1096 |
| Stroke Rate | 27 |
| Stroke Count | 969 |
| Drag Factor | 130 |
March 12, 2024 07:41:29
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 | 9,409m | 1:54.7 | 231 | 1096 | 27 | 167 | |
| 4:00.0 | 943m | 2:07.2 | 170 | 884 | 21 | 139 | |
| r: 2:10 | 481m | ||||||
| 3:00.0 | 802m | 1:52.2 | 248 | 1152 | 27 | 168 | |
| r: 3:00 | 671m | ||||||
| 3:00.0 | 802m | 1:52.2 | 248 | 1152 | 28 | 168 | |
| r: 3:00 | 672m | ||||||
| 3:00.0 | 801m | 1:52.3 | 247 | 1149 | 28 | 170 | |
| r: 3:00 | 669m | ||||||
| 3:00.0 | 803m | 1:52.0 | 249 | 1155 | 28 | 174 | |
| r: 3:00 | 668m | ||||||
| 3:00.0 | 802m | 1:52.2 | 248 | 1152 | 28 | 175 | |
| r: 3:00 | 666m | ||||||
| 3:00.0 | 803m | 1:52.0 | 249 | 1155 | 28 | 172 | |
| r: 3:00 | 661m | ||||||
| 3:00.0 | 801m | 1:52.3 | 247 | 1149 | 28 | 174 | |
| r: 3:00 | 660m | ||||||
| 3:00.0 | 804m | 1:51.9 | 250 | 1158 | 28 | 175 | |
| r: 3:00 | 663m | ||||||
| 3:00.0 | 801m | 1:52.3 | 247 | 1149 | 28 | 175 | |
| r: 3:00 | 652m | ||||||
| 3:00.0 | 801m | 1:52.3 | 247 | 1149 | 27 | 175 | |
| r: 1:10 | 247m | ||||||
| 2:00.0 | 446m | 2:14.5 | 144 | 794 | 28 | 143 | |
| r6,710m |
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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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