Bill Moloney v5:00/0:32r...12 row
12,735m
Meters
59:55.0
Time
2:21.1
Pace
727
Calories
119
Heart Rate
| Rest Distance | 570m |
|---|---|
| Rest Time | 9:12.0 |
| Overall Distance | 13,305m |
| Overall Time | 1:09:07.0 |
| Average Watts | 124 |
|---|---|
| Calories Per Hour | 728 |
| Stroke Rate | 21 |
| Stroke Count | 1265 |
| Drag Factor | 113 |
June 29, 2024 09:25:32
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 | 12,735m | 2:21.1 | 124 | 728 | 21 | 119 | |
| 5:00.0 | 852m | 2:56.0 | 64 | 520 | 22 | 119 | |
| r: 0:32 | 16m | ||||||
| 5:00.0 | 1,078m | 2:19.1 | 130 | 747 | 20 | 118 | |
| r: 0:30 | 22m | ||||||
| 5:00.0 | 1,082m | 2:18.6 | 131 | 752 | 21 | 124 | |
| r: 0:31 | 7m | ||||||
| 5:00.0 | 1,073m | 2:19.7 | 128 | 740 | 21 | 118 | |
| r: 0:56 | 0m | ||||||
| 5:00.0 | 1,085m | 2:18.2 | 132 | 755 | 21 | 119 | |
| r: 0:35 | 6m | ||||||
| 5:00.0 | 1,070m | 2:20.1 | 127 | 737 | 21 | 117 | |
| r: 0:30 | 21m | ||||||
| 5:00.0 | 1,092m | 2:17.3 | 135 | 764 | 21 | 119 | |
| r: 0:31 | 22m | ||||||
| 5:00.0 | 1,084m | 2:18.3 | 132 | 754 | 21 | 119 | |
| r: 0:31 | 11m | ||||||
| 5:00.0 | 1,085m | 2:18.2 | 132 | 755 | 21 | 119 | |
| r: 0:32 | 18m | ||||||
| 5:00.0 | 1,088m | 2:17.8 | 134 | 759 | 21 | 119 | |
| r: 0:32 | 11m | ||||||
| 5:00.0 | 1,079m | 2:19.0 | 130 | 748 | 22 | 118 | |
| r: 0:30 | 29m | ||||||
| 4:55.0 | 1,067m | 2:18.2 | 132 | 755 | 21 | 119 | |
| r: 3:02 | 407m | ||||||
| r570m |
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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