Ian Bee v4:00/2:03r...12 row
11,638m
Meters
46:00.0
Time
1:58.5
Pace
782
Calories
166
Heart Rate
| Rest Distance | 3,701m |
|---|---|
| Rest Time | 17:03.0 |
| Overall Distance | 15,339m |
| Overall Time | 1:03:03.0 |
| Average Watts | 210 |
|---|---|
| Calories Per Hour | 1022 |
| Stroke Rate | 23 |
| Stroke Count | 1099 |
| Drag Factor | 129 |
April 08, 2024 07:37:55
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 46:00.0 | 11,638m | 1:58.5 | 210 | 1022 | 23 | 166 | |
| 4:00.0 | 920m | 2:10.4 | 158 | 842 | 22 | 139 | |
| r: 2:03 | 459m | ||||||
| 4:00.0 | 1,010m | 1:58.8 | 209 | 1018 | 24 | 160 | |
| 4:00.0 | 1,051m | 1:54.1 | 235 | 1109 | 24 | 172 | |
| r: 3:00 | 662m | ||||||
| 4:00.0 | 1,010m | 1:58.8 | 209 | 1018 | 24 | 166 | |
| 4:00.0 | 1,050m | 1:54.2 | 234 | 1106 | 24 | 175 | |
| r: 3:00 | 657m | ||||||
| 4:00.0 | 1,007m | 1:59.1 | 207 | 1011 | 24 | 169 | |
| 4:00.0 | 1,046m | 1:54.7 | 232 | 1097 | 24 | 176 | |
| r: 3:00 | 642m | ||||||
| 4:00.0 | 1,005m | 1:59.4 | 206 | 1007 | 24 | 167 | |
| 4:00.0 | 1,045m | 1:54.8 | 231 | 1095 | 24 | 176 | |
| r: 3:00 | 643m | ||||||
| 4:00.0 | 1,006m | 1:59.2 | 206 | 1009 | 24 | 167 | |
| 4:00.0 | 1,045m | 1:54.8 | 231 | 1095 | 24 | 176 | |
| r: 3:00 | 638m | ||||||
| 2:00.0 | 442m | 2:15.7 | 140 | 781 | 26 | 143 | |
| r3,701m |
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Workout Graph
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RA81 - 5 x 8mins - 10KW8S1
10KW8S1 - youtu.be/qNsh2cs6RNg
Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout.
🚣5 x 8mins with 3 min rests - split the 8 minutes in half 🚣♀️
➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes
➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)
➔Speech = Tough - then unlikely!
âť— The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. âť—
If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed.
Oh - and you can tell how hot and steamy it got for me - as the camera couldn't take the change in climate in my studio and went all weird with colours for a short while. Sorry...
***** If you want exact split data, create a new workout in Ergzone and set it as 4min/4min with 0 rest between - then 3 min rests - then repeat that 5 times.. *****
app.erg.zone