Patricia Hagen 40:00 row

6,668m

Meters

40:00.0

Time

2:59.9

Pace

335

Calories

125

Heart Rate

Average Watts60
Calories Per Hour506
Stroke Rate20
Stroke Count832
Drag Factor102

March 01, 2023 20:15:29

Workout
RowErg

Workout Type
Fixed Time

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

RA5K Plan - Prologue
40mins at 20spm
youtu.be/EG40_MayVZc

For full information about the RowAlong 5K Plan. go to:
www.rowalong.com/5000m-plan

🚣 Prologue Workout - 40mins at 20spm. 🚣‍♀️

Pace Guide = 2K+18-20 (5K+13-15)
Effort Guide = 5-6
Speech = OK

Cards on the table. I messed up and recorded this as Workout 1. It wasn't until I was done that I remembered W1S1 was a MID Tier workout - not a bottom tier!! Which is why I've called this a Prologue.

It kind of makes sense anyway, as I go right to the beginning in terms of assuming you've never watched any of my videos before. So I talk about setting up the machine, the warmup, technique etc as though it's the first time you've heard it. And then through the main session I try to spend as much time as possible breaking down the elements of the rowing stroke, before then talking about the plan itself.

So it's still just as good a workout as the rest of the 5K plan will have - it's not a soft workout by any means - it's just an intro to the plan, rather than part of the actual plan!! (And apologies if I didn't edit out all of the references to this being Week 1 Session 1.)

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.

Provided as usual without music. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. This video also exists on an app called Kinomap - where there is background music. Check it out if that's of interest. www.kinomap.com

Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to www.rowalong.com

For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.
app.erg.zone

Splits

Time Meters Pace Watts Cal/Hr S/M
40:00.0 6,668m 2:59.9 60 506 20 125
8:00.0 1,319m 3:01.9 58 499 20 117
16:00.0 1,329m 3:00.5 59 504 20 122
24:00.0 1,333m 3:00.0 60 506 21 123
32:00.0 1,334m 2:59.9 60 506 21 129
40:00.0 1,354m 2:57.2 63 516 22 135

Click and drag on the graph to zoom in on a section.

Workout Graph

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