Ian Bee v4:00/1:25r...7 row
10,146m
Meters
41:00.0
Time
2:01.2
Pace
665
Calories
170
Heart Rate
| Rest Distance | 1,350m |
|---|---|
| Rest Time | 6:26.0 |
| Overall Distance | 11,496m |
| Overall Time | 47:26.0 |
| Average Watts | 196 |
|---|---|
| Calories Per Hour | 976 |
| Stroke Rate | 20 |
| Stroke Count | 842 |
| Drag Factor | 133 |
July 03, 2024 07:40:38
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 41:00.0 | 10,146m | 2:01.2 | 196 | 976 | 20 | 170 | |
| 4:00.0 | 959m | 2:05.1 | 179 | 914 | 22 | 146 | |
| r: 1:25 | 313m | ||||||
| 7:00.0 | 1,748m | 2:00.1 | 202 | 994 | 20 | 168 | |
| r: 1:00 | 216m | ||||||
| 7:00.0 | 1,742m | 2:00.5 | 200 | 987 | 20 | 171 | |
| r: 1:00 | 192m | ||||||
| 7:00.0 | 1,736m | 2:00.9 | 198 | 980 | 20 | 175 | |
| r: 1:00 | 209m | ||||||
| 7:00.0 | 1,750m | 2:00.0 | 203 | 997 | 20 | 176 | |
| r: 1:00 | 207m | ||||||
| 7:00.0 | 1,748m | 2:00.1 | 202 | 994 | 20 | 179 | |
| r: 1:01 | 213m | ||||||
| 2:00.0 | 462m | 2:09.8 | 160 | 849 | 22 | 164 | |
| r1,350m |
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Workout Graph
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RA 31 - 5 x 7 - W5S3 of 2k redux plan
youtu.be/7P9QiQZ2Wp4
Three different pace guides, three different intensities. This row is up to you.
🚣 5 x 7mins (1 min rests) at 20spm 🚣♀️
➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster)
➔Effort = 5-6 / 7-8 / 9-10/10
➔Speech = Comfortable / Tough / Unlikely
âť— If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. âť—
But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout. Just stick to 20spm.
00:00 Intro
01:48 Warmup
07:14 Main Session
47:18 Cooldown
app.erg.zone