Ian Bee v4:00/2:10r...12 row
9,262m
Meters
36:00.0
Time
1:56.6
Pace
632
Calories
171
Heart Rate
| Rest Distance | 6,408m |
|---|---|
| Rest Time | 30:20.0 |
| Overall Distance | 15,670m |
| Overall Time | 1:06:20.0 |
| Average Watts | 221 |
|---|---|
| Calories Per Hour | 1059 |
| Stroke Rate | 25 |
| Stroke Count | 902 |
| Drag Factor | 133 |
July 09, 2024 07:36:06
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 | 9,262m | 1:56.6 | 221 | 1059 | 25 | 171 | |
| 4:00.0 | 935m | 2:08.3 | 166 | 869 | 18 | 142 | |
| r: 2:10 | 475m | ||||||
| 3:00.0 | 786m | 1:54.5 | 233 | 1102 | 25 | 168 | |
| r: 3:00 | 667m | ||||||
| 3:00.0 | 786m | 1:54.5 | 233 | 1102 | 26 | 171 | |
| r: 3:00 | 647m | ||||||
| 3:00.0 | 784m | 1:54.7 | 231 | 1096 | 25 | 173 | |
| r: 3:00 | 642m | ||||||
| 3:00.0 | 788m | 1:54.2 | 235 | 1108 | 26 | 175 | |
| r: 3:00 | 645m | ||||||
| 3:00.0 | 787m | 1:54.3 | 234 | 1105 | 26 | 177 | |
| r: 3:00 | 628m | ||||||
| 3:00.0 | 784m | 1:54.7 | 231 | 1096 | 27 | 178 | |
| r: 3:00 | 627m | ||||||
| 3:00.0 | 786m | 1:54.5 | 233 | 1102 | 27 | 180 | |
| r: 3:00 | 623m | ||||||
| 3:00.0 | 783m | 1:54.9 | 230 | 1093 | 27 | 178 | |
| r: 3:00 | 596m | ||||||
| 3:00.0 | 783m | 1:54.9 | 230 | 1093 | 27 | 180 | |
| r: 3:00 | 634m | ||||||
| 3:00.0 | 782m | 1:55.0 | 230 | 1090 | 25 | 180 | |
| r: 1:10 | 224m | ||||||
| 2:00.0 | 479m | 2:05.2 | 178 | 912 | 24 | 170 | |
| r6,408m |
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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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