Patricia Hagen v10:00/3:28r...2 row
3,149m
Meters
20:00.0
Time
3:10.5
Pace
157
Calories
118
Heart Rate
| Rest Distance | 30m |
|---|---|
| Rest Time | 3:50.0 |
| Overall Distance | 3,179m |
| Overall Time | 23:50.0 |
| Average Watts | 51 |
|---|---|
| Calories Per Hour | 474 |
| Stroke Rate | 20 |
| Stroke Count | 395 |
| Drag Factor | 95 |
October 05, 2024 19:25:20
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 20:00.0 | 3,149m | 3:10.5 | 51 | 474 | 20 | 118 | |
| 10:00.0 | 1,574m | 3:10.5 | 51 | 473 | 18 | 112 | |
| r: 3:28 | 14m | ||||||
| 10:00.0 | 1,575m | 3:10.4 | 51 | 474 | 22 | 124 | |
| r: 0:22 | 16m | ||||||
| r30m |
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RA5K Plan W1S2 - 4 x 10 Mins
🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣♀️ youtu.be/RARJFkmd3nA
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:
www.rowalong.com/5000m-plan
Pace Guide = 2K+20/18 (5K+15/13)
Effort Guide = 5-6
Speech = Comfortable
❗ A simple low rate / slow interval row to build your base fitness. As such, there's no warm up on this one - so do some light rowing while i go through the description if you're missing a warm-up ❗
DO NOT push the pace faster than the guide here. It's easy to dismiss the bottom tier stuff as boring, and want to go faster - but trust me here - hold your pace. By the end, you'll have had a solid workout, and you'll be set up nicely for Session 3 - which IS a tough workout.
app.erg.zone