Patricia Hagen v4:00/2:10r...10 row
5,287m
Meters
31:00.0
Time
2:55.9
Pace
265
Calories
122
Heart Rate
| Rest Distance | 185m |
|---|---|
| Rest Time | 29:10.0 |
| Overall Distance | 5,472m |
| Overall Time | 1:00:10.0 |
| Average Watts | 64 |
|---|---|
| Calories Per Hour | 521 |
| Stroke Rate | 27 |
| Stroke Count | 843 |
| Drag Factor | 81 |
January 11, 2024 20:16:43
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 31:00.0 | 5,287m | 2:55.9 | 64 | 521 | 27 | 122 | |
| 4:00.0 | 629m | 3:10.7 | 50 | 473 | 20 | 105 | |
| r: 2:10 | 18m | ||||||
| 3:00.0 | 534m | 2:48.5 | 73 | 551 | 29 | 125 | |
| r: 3:00 | 15m | ||||||
| 3:00.0 | 520m | 2:53.0 | 68 | 532 | 29 | 121 | |
| r: 3:00 | 18m | ||||||
| 3:00.0 | 510m | 2:56.4 | 64 | 519 | 28 | 123 | |
| r: 3:00 | 16m | ||||||
| 3:00.0 | 510m | 2:56.4 | 64 | 519 | 28 | 124 | |
| r: 3:00 | 19m | ||||||
| 3:00.0 | 513m | 2:55.4 | 65 | 523 | 28 | 127 | |
| r: 3:00 | 20m | ||||||
| 3:00.0 | 513m | 2:55.4 | 65 | 523 | 28 | 125 | |
| r: 3:00 | 24m | ||||||
| 3:00.0 | 516m | 2:54.4 | 66 | 527 | 28 | 127 | |
| r: 3:00 | 16m | ||||||
| 3:00.0 | 513m | 2:55.4 | 65 | 523 | 28 | 126 | |
| r: 3:00 | 22m | ||||||
| 3:00.0 | 531m | 2:49.4 | 72 | 547 | 29 | 132 | |
| r: 3:00 | 17m | ||||||
| r185m |
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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