Patricia Hagen v4:00/3:12r...4 row
2,755m
Meters
16:00.0
Time
2:54.2
Pace
139
Calories
127
Heart Rate
| Rest Distance | 56m |
|---|---|
| Rest Time | 13:14.0 |
| Overall Distance | 2,811m |
| Overall Time | 29:14.0 |
| Average Watts | 66 |
|---|---|
| Calories Per Hour | 527 |
| Stroke Rate | 26 |
| Stroke Count | 423 |
| Drag Factor | 93 |
October 07, 2024 20:25:33
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 | ||
|---|---|---|---|---|---|---|---|
| 16:00.0 | 2,755m | 2:54.2 | 66 | 527 | 26 | 127 | |
| 4:00.0 | 679m | 2:56.7 | 63 | 518 | 24 | 119 | |
| r: 3:12 | 15m | ||||||
| 4:00.0 | 678m | 2:56.9 | 63 | 517 | 25 | 125 | |
| r: 4:45 | 14m | ||||||
| 4:00.0 | 701m | 2:51.1 | 70 | 540 | 27 | 132 | |
| r: 4:15 | 14m | ||||||
| 4:00.0 | 698m | 2:51.9 | 69 | 537 | 30 | 134 | |
| r: 1:02 | 13m | ||||||
| r56m |
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RA5K Plan W1S1 - 6 x 4 mins
🚣 Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests. 🚣♀️ youtu.be/72VWdxycO8Q
MID Tier "Hard" Workout
For full information about the 5K RowAlong Plan. go to:
www.rowalong.com/5000m-plan
Pace Guide = 2K+6-8 (5K+1-3)
Effort Guide = 7-8 (will end closer to 9.5-10/10)
Speech = Not constant
❗ This is a solid MID workout. If you're unsure of the pace range, start at the bottom end and try to go faster. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 5K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.
app.erg.zone