Patricia Hagen v4:00/2:10r...4 row
2,161m
Meters
13:00.0
Time
3:00.4
Pace
108
Calories
115
Heart Rate
| Rest Distance | 95m |
|---|---|
| Rest Time | 11:10.0 |
| Overall Distance | 2,256m |
| Overall Time | 24:10.0 |
| Average Watts | 60 |
|---|---|
| Calories Per Hour | 504 |
| Stroke Rate | 30 |
| Stroke Count | 398 |
| Drag Factor | 88 |
December 05, 2023 20:22:01
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 13:00.0 | 2,161m | 3:00.4 | 60 | 504 | 30 | 115 | |
| 4:00.0 | 622m | 3:12.9 | 49 | 467 | 30 | 110 | |
| r: 2:10 | 26m | ||||||
| 3:00.0 | 505m | 2:58.2 | 62 | 512 | 31 | 115 | |
| r: 3:00 | 22m | ||||||
| 3:00.0 | 512m | 2:55.7 | 64 | 521 | 30 | 118 | |
| r: 3:00 | 30m | ||||||
| 3:00.0 | 521m | 2:52.7 | 68 | 533 | 33 | 120 | |
| r: 3:00 | 17m | ||||||
| r95m |
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Workout Graph
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RA06 - W1S2 10 x 3 min @ 28 spm
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.
app.erg.zone