Patricia Hagen v4:00/1:54r...2 row
2,149m
Meters
14:00.0
Time
3:15.4
Pace
107
Calories
108
Heart Rate
| Rest Distance | 24m |
|---|---|
| Rest Time | 3:24.0 |
| Overall Distance | 2,173m |
| Overall Time | 17:24.0 |
| Average Watts | 47 |
|---|---|
| Calories Per Hour | 461 |
| Stroke Rate | 19 |
| Stroke Count | 274 |
| Drag Factor | 85 |
December 19, 2022 18:47:16
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 14:00.0 | 2,149m | 3:15.4 | 47 | 461 | 19 | 108 | |
| 4:00.0 | 620m | 3:13.5 | 48 | 466 | 19 | 107 | |
| r: 1:54 | 9m | ||||||
| 10:00.0 | 1,528m | 3:16.3 | 46 | 459 | 20 | 109 | |
| r: 1:30 | 15m | ||||||
| r24m |
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RA09 - W1S5 4 x 10min @ 20spm
youtu.be/rlkawaKF6GE
A fantastic calorie burning, fitness building row - broken down into 4 x 10 minute chunks to try to hide the fact you're actually rowing for 40 minutes!!
'BOTTOM Tier' (Fitness Building) Rowing Machine Workout
🚣 4 x 10mins with 90 second rests at 20 strokes per minute 🚣♀️
➔Pace Guide = 2K+18-20
➔Effort = 5-6/10
➔Speech = Comfortable
âť— This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the chance to work on the flow from phase to phase, it gives you the time to check if you're hitting the correct posture and position in all those phases too. âť—
What made this one special for me is that I played with the drag factor. The 1st and 3rd intervals are at my RACE DRAG (135) but 2 and 4 were set low enough that my drive speed was the same as my 2K drive speed (2.15) - which was 90DF - while still holding the same training pace.
A good way to work on technique at race drive speed - without actually racing!! And an interesting exploration into how a massive lowered DF affects heart rate too.
app.erg.zone