Bill Moloney v2:00/r...20 row
5,911m
Meters
30:00.0
Time
2:32.2
Pace
343
Calories
134
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 5,911m |
| Overall Time | 30:00.0 |
| Average Watts | 99 |
|---|---|
| Calories Per Hour | 641 |
| Stroke Rate | 24 |
| Stroke Count | 732 |
| Drag Factor | 115 |
December 23, 2023 15:49:20
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 5,911m | 2:32.2 | 99 | 641 | 24 | 134 |
| 2:00.0 | 443m | 2:15.4 | 141 | 784 | 27 | 146 |
| 1:00.0 | 204m | 2:27.0 | 110 | 678 | 27 | 144 |
| 2:00.0 | 390m | 2:33.8 | 96 | 630 | 23 | 119 |
| 1:00.0 | 244m | 2:02.9 | 188 | 948 | 28 | 136 |
| 2:00.0 | 381m | 2:37.4 | 90 | 608 | 24 | 118 |
| 1:00.0 | 255m | 1:57.6 | 215 | 1039 | 29 | 144 |
| 2:00.0 | 344m | 2:54.4 | 66 | 527 | 22 | 121 |
| 1:00.0 | 257m | 1:56.7 | 220 | 1057 | 29 | 142 |
| 2:00.0 | 266m | 3:45.5 | 30 | 404 | 22 | 115 |
| 1:00.0 | 254m | 1:58.1 | 212 | 1031 | 29 | 141 |
| 2:00.0 | 334m | 2:59.6 | 60 | 507 | 21 | 128 |
| 1:00.0 | 258m | 1:56.2 | 223 | 1066 | 29 | 147 |
| 2:00.0 | 329m | 3:02.3 | 58 | 498 | 22 | 132 |
| 1:00.0 | 258m | 1:56.2 | 223 | 1066 | 28 | 151 |
| 2:00.0 | 323m | 3:05.7 | 55 | 487 | 22 | 131 |
| 1:00.0 | 261m | 1:54.9 | 230 | 1093 | 29 | 153 |
| 2:00.0 | 279m | 3:35.0 | 35 | 421 | 21 | 130 |
| 1:00.0 | 261m | 1:54.9 | 230 | 1093 | 29 | 153 |
| 2:00.0 | 331m | 3:01.2 | 59 | 502 | 22 | 138 |
| 1:00.0 | 258m | 1:56.2 | 223 | 1066 | 30 | 157 |
| r0m |
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Workout Graph
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RA 30/30-11
youtu.be/_js7it_ePUU
10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout.
🚣TOP intentisty row 🚣♀️
➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10
➔Effort = 2/10 then 10/10
➔Speech = Comfortable then VERY hard.
*** This is a re-run of Day 3's workout - except where last time, we tried to keep the pace at around 2K+30-40 - this time, if you want to stop and try to recover - do it. It's what I do in this workout, and the results compared to last week are very interesting.***
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-11 under the RowAlong track which I've split the 30 minutes into 1 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥 o
app.erg.zone