Ian Bee v4:00/2:10r...12 row
9,129m
Meters
36:00.0
Time
1:58.3
Pace
611
Calories
165
Heart Rate
| Rest Distance | 6,753m |
|---|---|
| Rest Time | 30:20.0 |
| Overall Distance | 15,882m |
| Overall Time | 1:06:20.0 |
| Average Watts | 211 |
|---|---|
| Calories Per Hour | 1027 |
| Stroke Rate | 24 |
| Stroke Count | 887 |
| Drag Factor | 135 |
June 04, 2024 07:49:42
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 | 9,129m | 1:58.3 | 211 | 1027 | 24 | 165 | |
| 4:00.0 | 929m | 2:09.1 | 162 | 858 | 19 | 146 | |
| r: 2:10 | 479m | ||||||
| 3:00.0 | 774m | 1:56.2 | 223 | 1066 | 26 | 161 | |
| r: 3:00 | 674m | ||||||
| 3:00.0 | 774m | 1:56.2 | 223 | 1066 | 25 | 164 | |
| r: 3:00 | 673m | ||||||
| 3:00.0 | 771m | 1:56.7 | 220 | 1057 | 26 | 167 | |
| r: 3:00 | 671m | ||||||
| 3:00.0 | 773m | 1:56.4 | 222 | 1063 | 25 | 168 | |
| r: 3:00 | 671m | ||||||
| 3:00.0 | 774m | 1:56.2 | 223 | 1066 | 25 | 169 | |
| r: 3:00 | 663m | ||||||
| 3:00.0 | 772m | 1:56.5 | 221 | 1060 | 25 | 170 | |
| r: 3:00 | 668m | ||||||
| 3:00.0 | 772m | 1:56.5 | 221 | 1060 | 25 | 171 | |
| r: 3:00 | 662m | ||||||
| 3:00.0 | 771m | 1:56.7 | 220 | 1057 | 25 | 170 | |
| r: 3:00 | 672m | ||||||
| 3:00.0 | 773m | 1:56.4 | 222 | 1063 | 26 | 170 | |
| r: 3:00 | 664m | ||||||
| 3:00.0 | 771m | 1:56.7 | 220 | 1057 | 25 | 170 | |
| r: 1:10 | 256m | ||||||
| 2:00.0 | 474m | 2:06.5 | 173 | 893 | 25 | 158 | |
| r6,753m |
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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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