Bill Moloney v5:00/0:31r...12 row
12,537m
Meters
59:55.0
Time
2:23.3
Pace
706
Calories
122
Heart Rate
| Rest Distance | 487m |
|---|---|
| Rest Time | 15:42.0 |
| Overall Distance | 13,024m |
| Overall Time | 1:15:37.0 |
| Average Watts | 119 |
|---|---|
| Calories Per Hour | 708 |
| Stroke Rate | 20 |
| Stroke Count | 1224 |
| Drag Factor | 116 |
June 02, 2024 07:11:07
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 | 12,537m | 2:23.3 | 119 | 708 | 20 | 122 | |
| 5:00.0 | 855m | 2:55.4 | 65 | 523 | 24 | 99 | |
| r: 0:31 | 0m | ||||||
| 5:00.0 | 1,065m | 2:20.8 | 125 | 731 | 21 | 117 | |
| r: 0:32 | 22m | ||||||
| 5:00.0 | 1,088m | 2:17.8 | 134 | 759 | 20 | 123 | |
| r: 0:32 | 50m | ||||||
| 5:00.0 | 1,075m | 2:19.5 | 129 | 743 | 20 | 125 | |
| r: 0:32 | 24m | ||||||
| 5:00.0 | 1,074m | 2:19.6 | 128 | 742 | 20 | 125 | |
| r: 0:31 | 10m | ||||||
| 5:00.0 | 1,061m | 2:21.3 | 124 | 726 | 20 | 124 | |
| r: 0:32 | 13m | ||||||
| 5:00.0 | 1,055m | 2:22.1 | 122 | 719 | 20 | 125 | |
| r: 0:58 | 9m | ||||||
| 5:00.0 | 1,063m | 2:21.1 | 125 | 728 | 20 | 126 | |
| r: 0:32 | 15m | ||||||
| 5:00.0 | 1,058m | 2:21.7 | 123 | 722 | 20 | 128 | |
| r: 0:34 | 12m | ||||||
| 5:00.0 | 1,046m | 2:23.4 | 119 | 708 | 19 | 127 | |
| r: 0:32 | 16m | ||||||
| 5:00.0 | 1,045m | 2:23.5 | 118 | 707 | 20 | 125 | |
| r: 0:31 | 14m | ||||||
| 4:55.0 | 1,051m | 2:20.3 | 127 | 735 | 20 | 131 | |
| r: 9:25 | 302m | ||||||
| r487m |
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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.
No
app.erg.zone