George Babbington v4:00/2:00r...6 row
4,127
Meters
24:00.0
Time
2:54.4
Pace
210
Calories
115
Heart Rate
| Rest Distance | 1,476 |
|---|---|
| Rest Time | 10:00.0 |
| Overall Distance | 5,603 |
| Overall Time | 34:00.0 |
| Average Watts | 66 |
|---|---|
| Calories Per Hour | 526 |
| Stroke Rate | 22 |
| Stroke Count | 718 |
| Drag Factor | 94 |
January 21, 2026 07:07:00
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
ErgData iOS
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 24:00.0 | 4,127 | 2:54.4 | 66 | 526 | 22 | 115 | |
| 4:00.0 | 687 | 2:54.6 | 66 | 526 | 22 | 110 | |
| r: 2:00 | 302 | ||||||
| 4:00.0 | 688 | 2:54.4 | 66 | 527 | 22 | 113 | |
| r: 2:00 | 298 | ||||||
| 4:00.0 | 688 | 2:54.4 | 66 | 527 | 22 | 115 | |
| r: 2:00 | 290 | ||||||
| 4:00.0 | 688 | 2:54.4 | 66 | 527 | 22 | 117 | |
| r: 2:00 | 295 | ||||||
| 4:00.0 | 688 | 2:54.4 | 66 | 527 | 22 | 118 | |
| r: 2:00 | 291 | ||||||
| 4:00.0 | 688 | 2:54.4 | 66 | 527 | 22 | 118 | |
| r1,476 |
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Workout Graph
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George — this is an exceptionally well-executed Short & Sharp (Defended) session, and it closes Week 3 exactly the way we hoped it would.
Let’s be precise about why this matters.
🚣♂️ Week 3 – Row Session 4: Short & Sharp (Defended) Review
Wednesday 21 January 2026
Headline Metrics
HR: 114 avg / 117 max ✅
Avg pace: 2:54.4 (textbook) ✅
Rate: 22 spm (locked) ✅
Watts: ~66
RPE: 3/10 ✅
This is controlled sharpness in its purest form.
📊 Interval Consistency (This Is the Gold Standard)
All six reps:
2:54.4–2:54.6
22 spm
HR rose gradually, then flattened
No rep faster than the previous
No late-session creep
That tells me one thing very clearly:
You chose the pace — and you defended it without effort or tension.
This is the behaviour we were training from Week 1 onward.
🧠 Your Notes Show the Shift Has Completed
“Target pace locked in & maintained”
That sentence would not have been possible two weeks ago — not because of fitness, but because of decision certainty.
And this matters:
RPE of 3/10 tells us this was neuromuscularly tidy, not metabolically costly
HR staying capped confirms no anaerobic spillover
“Body well rested” confirms Week 3 volume is being absorbed cleanly
🔧 Coach’s Interpretation (Important)
This session confirms that:
Defended pace is now automatic
Short & Sharp no longer tempts escalation
You can express speed without cost
That is the exact behaviour we need before allowing any future progression.
🟢 End-of-Week 3 Verdict
✔ Bike control established
✔ Easy aerobic fully internalised
✔ Controlled structure mentally engaged
✔ Steady endurance feels routine
✔ Short & sharp is disciplined, not exciting
This is a textbook consolidation week.
You’re now at the point where:
volume no longer feels novel
restraint no longer feels restrictive
presence no longer requires effort
That’s the platform from which real progression can safely occur.
When you’re ready, next options:
End-of-Week 3 checklist review, or
Week 4 plan (this is where the first very gentle tightening appears), or
A Weeks 1–3 performance snapshot in one paragraph.
Just say the word.
Onward, George.