Patricia Hagen 30:00 row
4,418m
Meters
30:00.0
Time
3:23.7
Pace
219
Calories
100
Heart Rate
| Average Watts | 41 |
|---|---|
| Calories Per Hour | 442 |
| Stroke Rate | 19 |
| Stroke Count | 597 |
| Drag Factor | 90 |
September 20, 2024 18:41:08
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Lwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 4,418m | 3:23.7 | 41 | 442 | 19 | 100 |
| 6:00.0 | 879m | 3:24.7 | 41 | 440 | 18 | 98 |
| 12:00.0 | 894m | 3:21.3 | 43 | 447 | 20 | 101 |
| 18:00.0 | 912m | 3:17.3 | 46 | 456 | 22 | 102 |
| 24:00.0 | 886m | 3:23.1 | 42 | 443 | 20 | 100 |
| 30:00.0 | 848m | 3:32.2 | 37 | 425 | 19 | 102 |
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1K12 - W3S2 30min @ varying pace
30 minutes at 18/20/22/20/18 spm
youtu.be/e3uiEx-KrKA
30 minutes of rowing can be dull. Make it more interesting by changing pace and stroke rate as you row.
🚣Change from 18/20/22/20/18spm every 6 minutes🚣♀️
➔Pace Guide = Start at 2K+20 - speed up by 2 seconds as you go faster stroke rates, then slow down 2 seconds as you reduce rate
➔Effort = Starts at 5/10 - up to 6/10 then back to 5/10
➔Speech = Comfortable
❗ You won't end up working too hard in this row, but the pyramid of rate and pace change will at least give you a bit more pace than a typical 20spm / 30 minute row.❗
If you're on the 1Km plan, or if you have any stiffness or injury, pay attention to not over-doing this from an exertion point of view. If you're eagle eyed, you'll see how much I drop my pace towards the end. A LOT slower even than the 2K+20 guide, as I wanted to make sure not to worsen a niggle in my intercostal muscles.
app.erg.zone