Ian Bee v4:00/1:41r...20 row
14,215m
Meters
1:00:00.0
Time
2:06.6
Pace
886
Calories
151
Heart Rate
| Rest Distance | 656m |
|---|---|
| Rest Time | 3:41.0 |
| Overall Distance | 14,871m |
| Overall Time | 1:03:41.0 |
| Average Watts | 172 |
|---|---|
| Calories Per Hour | 893 |
| Stroke Rate | 19 |
| Stroke Count | 1169 |
| Drag Factor | 129 |
April 09, 2024 07:52:33
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 1:00:00.0 | 14,215m | 2:06.6 | 172 | 893 | 19 | 151 | |
| 4:00.0 | 931m | 2:08.8 | 163 | 862 | 23 | 136 | |
| r: 1:41 | 219m | ||||||
| 3:00.0 | 708m | 2:07.1 | 170 | 886 | 18 | 148 | |
| 3:00.0 | 719m | 2:05.1 | 178 | 914 | 20 | 151 | |
| 3:00.0 | 709m | 2:06.9 | 171 | 888 | 18 | 149 | |
| 3:00.0 | 717m | 2:05.5 | 177 | 909 | 20 | 152 | |
| 3:00.0 | 708m | 2:07.1 | 170 | 886 | 18 | 151 | |
| 3:00.0 | 715m | 2:05.8 | 175 | 903 | 20 | 155 | |
| 3:00.0 | 707m | 2:07.2 | 170 | 883 | 18 | 150 | |
| 3:00.0 | 719m | 2:05.1 | 178 | 914 | 20 | 154 | |
| 3:00.0 | 706m | 2:07.4 | 169 | 881 | 18 | 155 | |
| 3:00.0 | 718m | 2:05.3 | 178 | 911 | 20 | 153 | |
| 3:00.0 | 708m | 2:07.1 | 170 | 886 | 18 | 154 | |
| 3:00.0 | 716m | 2:05.6 | 176 | 906 | 20 | 154 | |
| 3:00.0 | 708m | 2:07.1 | 170 | 886 | 18 | 155 | |
| 3:00.0 | 716m | 2:05.6 | 176 | 906 | 20 | 154 | |
| 3:00.0 | 706m | 2:07.4 | 169 | 881 | 18 | 154 | |
| 3:00.0 | 718m | 2:05.3 | 178 | 911 | 20 | 155 | |
| 3:00.0 | 709m | 2:06.9 | 171 | 888 | 19 | 156 | |
| 3:00.0 | 717m | 2:05.5 | 177 | 909 | 20 | 154 | |
| r: 2:00 | 437m | ||||||
| 2:00.0 | 461m | 2:10.1 | 159 | 846 | 24 | 141 | |
| r656m |
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RA82 - 30 mins - 10KW8S2
10KW8S2 - youtu.be/_MAjJtzovCs
Splitting a 30 minute row into 3 minute chunks really makes time fly in this workout.
🚣Alternate 18spm and 20spm every 3 minutes 🚣♀️
➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)
➔Effort = 5/10 - maybe 6
➔Speech = Comfortable
❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a 10K time trial) this should be kept to pace to give you time to work on your stroke and build your core fitness up. ❗
*** If you want individual split data, or make this a rankable 30 minute workout, duplicate this workout, remove the warm up and cooldown, then set the splits to 3 minutes. Add in the stroke rate and pace targets too if you wish. ***
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