Ian Bee v4:00/2:10r...5 row
3,354m
Meters
13:00.0
Time
1:56.2
Pace
230
Calories
163
Heart Rate
| Rest Distance | 2,489m |
|---|---|
| Rest Time | 14:10.0 |
| Overall Distance | 5,843m |
| Overall Time | 27:10.0 |
| Average Watts | 223 |
|---|---|
| Calories Per Hour | 1066 |
| Stroke Rate | 25 |
| Stroke Count | 330 |
| Drag Factor | 135 |
May 28, 2024 07:16:49
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 13:00.0 | 3,354m | 1:56.2 | 223 | 1066 | 25 | 163 | |
| 4:00.0 | 945m | 2:06.9 | 171 | 888 | 20 | 146 | |
| r: 2:10 | 482m | ||||||
| 3:00.0 | 803m | 1:52.0 | 249 | 1155 | 28 | 165 | |
| r: 3:00 | 676m | ||||||
| 3:00.0 | 803m | 1:52.0 | 249 | 1155 | 28 | 173 | |
| r: 3:00 | 671m | ||||||
| 3:00.0 | 802m | 1:52.2 | 248 | 1152 | 28 | 175 | |
| r: 3:00 | 660m | ||||||
| 0:03.0 | 10m | 2:30.0 | 104 | 656 | 154 | ||
| r2,489m |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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.
app.erg.zone