Ian Bee v4:00/1:25r...5 row
6,878m
Meters
27:50.9
Time
2:01.4
Pace
448
Calories
171
Heart Rate
| Rest Distance | 923m |
|---|---|
| Rest Time | 5:25.0 |
| Overall Distance | 7,801m |
| Overall Time | 33:15.9 |
| Average Watts | 195 |
|---|---|
| Calories Per Hour | 972 |
| Stroke Rate | 21 |
| Stroke Count | 598 |
| Drag Factor | 134 |
August 07, 2024 06:49:03
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 27:50.9 | 6,878m | 2:01.4 | 195 | 972 | 21 | 171 | |
| 4:00.0 | 973m | 2:03.3 | 187 | 942 | 23 | 159 | |
| r: 1:25 | 313m | ||||||
| 7:00.0 | 1,745m | 2:00.3 | 201 | 991 | 21 | 173 | |
| r: 1:00 | 217m | ||||||
| 7:00.0 | 1,736m | 2:00.9 | 198 | 980 | 21 | 174 | |
| r: 1:00 | 209m | ||||||
| 7:00.0 | 1,730m | 2:01.3 | 196 | 973 | 22 | 176 | |
| r: 1:00 | 184m | ||||||
| 2:50.9 | 694m | 2:03.1 | 188 | 945 | 21 | 173 | |
| r: 1:00 | 0m | ||||||
| r923m |
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.
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