Bill Moloney v5:00/r...16 row
7,116m
Meters
35:00.0
Time
2:27.5
Pace
398
Calories
122
Heart Rate
| Rest Distance | 398m |
|---|---|
| Rest Time | 10:00.0 |
| Overall Distance | 7,514m |
| Overall Time | 45:00.0 |
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 674 |
| Stroke Rate | 23 |
| Stroke Count | 803 |
| Drag Factor | 115 |
May 27, 2024 08:38:54
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 | ||
|---|---|---|---|---|---|---|---|
| 35:00.0 | 7,116m | 2:27.5 | 109 | 674 | 23 | 122 | |
| 5:00.0 | 894m | 2:47.7 | 74 | 555 | 24 | 101 | |
| 3:00.0 | 601m | 2:29.7 | 104 | 658 | 20 | 106 | |
| 2:00.0 | 440m | 2:16.3 | 138 | 775 | 24 | 121 | |
| 1:00.0 | 236m | 2:07.1 | 170 | 886 | 27 | 132 | |
| 3:00.0 | 540m | 2:46.6 | 76 | 560 | 19 | 112 | |
| 2:00.0 | 444m | 2:15.1 | 142 | 788 | 25 | 131 | |
| 1:00.0 | 242m | 2:03.9 | 184 | 932 | 28 | 141 | |
| 3:00.0 | 525m | 2:51.4 | 69 | 539 | 19 | 111 | |
| 2:00.0 | 442m | 2:15.7 | 140 | 781 | 25 | 133 | |
| 1:00.0 | 242m | 2:03.9 | 184 | 932 | 28 | 144 | |
| 3:00.0 | 551m | 2:43.3 | 80 | 576 | 21 | 123 | |
| 2:00.0 | 442m | 2:15.7 | 140 | 781 | 25 | 140 | |
| 1:00.0 | 241m | 2:04.4 | 181 | 924 | 28 | 146 | |
| 3:00.0 | 581m | 2:34.9 | 94 | 624 | 21 | 129 | |
| 2:00.0 | 448m | 2:13.9 | 146 | 801 | 24 | 143 | |
| 1:00.0 | 247m | 2:01.4 | 195 | 972 | 28 | 152 | |
| r: 10:00 | 398m | ||||||
| r398m |
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Workout Graph
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Get Fit - Row 8 - 3/2/1 at 20/24/28spm
youtu.be/2rn3CElEEm0
Row 3 minutes at a low intensity at 20spm
Row 2 minutes at 24spm - around 5-6 seconds faster.
Row 1 minute at 28spm - around 5-6 seconds faster.
Do this 5 times.
Due to the delays in the Concept2 as it ticks over between intervals, I've set this up as 5 x 6 minute intervals. Feel free to duplicate this workout and programme it as a 3/2/1 x 5 row.
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