Bill Moloney v5:00/0:32r...12 row
12,728m
Meters
59:55.0
Time
2:21.2
Pace
721
Calories
122
Heart Rate
| Rest Distance | 492m |
|---|---|
| Rest Time | 8:49.0 |
| Overall Distance | 13,220m |
| Overall Time | 1:08:44.0 |
| Average Watts | 124 |
|---|---|
| Calories Per Hour | 727 |
| Stroke Rate | 19 |
| Stroke Count | 1171 |
| Drag Factor | 116 |
June 16, 2024 08:40:33
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 | ||
|---|---|---|---|---|---|---|---|
| 59:55.0 | 12,728m | 2:21.2 | 124 | 727 | 19 | 122 | |
| 5:00.0 | 966m | 2:35.2 | 93 | 621 | 21 | 107 | |
| r: 0:32 | 17m | ||||||
| 5:00.0 | 1,083m | 2:18.5 | 132 | 753 | 19 | 116 | |
| r: 1:05 | 11m | ||||||
| 5:00.0 | 1,094m | 2:17.1 | 136 | 767 | 20 | 120 | |
| r: 0:31 | 22m | ||||||
| 5:00.0 | 1,082m | 2:18.6 | 131 | 752 | 19 | 124 | |
| r: 0:34 | 19m | ||||||
| 5:00.0 | 1,079m | 2:19.0 | 130 | 748 | 19 | 126 | |
| r: 0:33 | 6m | ||||||
| 5:00.0 | 1,066m | 2:20.7 | 126 | 732 | 19 | 127 | |
| r: 0:30 | 13m | ||||||
| 5:00.0 | 1,064m | 2:20.9 | 125 | 729 | 19 | 126 | |
| r: 0:35 | 25m | ||||||
| 5:00.0 | 1,064m | 2:20.9 | 125 | 729 | 18 | 124 | |
| r: 0:31 | 24m | ||||||
| 5:00.0 | 1,052m | 2:22.5 | 121 | 715 | 19 | 123 | |
| r: 0:32 | 16m | ||||||
| 5:00.0 | 1,067m | 2:20.5 | 126 | 733 | 20 | 126 | |
| r: 0:32 | 10m | ||||||
| 5:00.0 | 1,065m | 2:20.8 | 125 | 731 | 20 | 123 | |
| r: 0:30 | 28m | ||||||
| 4:55.0 | 1,048m | 2:20.7 | 126 | 732 | 20 | 127 | |
| r: 2:24 | 301m | ||||||
| r492m |
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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