Bill Moloney v5:00/0:39r...12 row
11,785
Meters
59:55.0
Time
2:32.5
Pace
652
Calories
116
Heart Rate
| Rest Distance | 270 |
|---|---|
| Rest Time | 6:09.0 |
| Overall Distance | 12,055 |
| Overall Time | 1:06:04.0 |
| Average Watts | 99 |
|---|---|
| Calories Per Hour | 652 |
| Stroke Rate | 17 |
| Stroke Count | 1059 |
| Drag Factor | 120 |
May 10, 2026 08:36:06
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 | ||
|---|---|---|---|---|---|---|---|
| 59:55.0 | 11,785 | 2:32.5 | 99 | 652 | 17 | 116 | |
| 5:00.0 | 904 | 2:45.9 | 77 | 576 | 16 | 96 | |
| r: 0:39 | 73 | ||||||
| 5:00.0 | 1,036 | 2:24.7 | 115 | 696 | 18 | 104 | |
| r: 0:30 | 25 | ||||||
| 5:00.0 | 1,066 | 2:20.7 | 126 | 732 | 18 | 120 | |
| r: 0:33 | 6 | ||||||
| 5:00.0 | 1,064 | 2:20.9 | 125 | 720 | 18 | 122 | |
| r: 0:31 | 7 | ||||||
| 5:00.0 | 1,055 | 2:22.1 | 122 | 708 | 18 | 123 | |
| r: 0:31 | 10 | ||||||
| 5:00.0 | 1,049 | 2:22.9 | 120 | 708 | 18 | 125 | |
| r: 0:37 | 10 | ||||||
| 5:00.0 | 1,027 | 2:26.0 | 112 | 684 | 19 | 124 | |
| r: 0:35 | 8 | ||||||
| 5:00.0 | 1,041 | 2:24.0 | 117 | 696 | 19 | 124 | |
| r: 0:30 | 22 | ||||||
| 5:00.0 | 1,025 | 2:26.3 | 112 | 684 | 19 | 124 | |
| r: 0:31 | 27 | ||||||
| 5:00.0 | 1,024 | 2:26.4 | 111 | 672 | 19 | 127 | |
| r: 0:32 | 28 | ||||||
| 5:00.0 | 1,022 | 2:26.7 | 111 | 672 | 19 | 123 | |
| r: 0:30 | 54 | ||||||
| 4:55.0 | 476 | 5:09.8 | 12 | 280 | 13 | 90 | |
| r270 |
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Workout Graph
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X-2 60 MIN Z-2 Get Fit - Row 13 - 6 x 5 mins
Remember, this isn't a performance plan. It's a fitness plan. Keep the intensity LOW here. Between 60-70% of your max heart rate.
That's why there's 30 seconds rest. Have a drink, wiggle your backside, let you heart rate settle if it was spiking.
If you're focussing on rowing in Zone 2 (60-70% hr) but also rowing this at 2K+18 pace, make sure your HR doesn't break out of 70%. HR takes priority. Slow down if you go over 70%. If you're sticking to 2K pacing, stick to 2K+18.
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