Bill Moloney v5:00/0:35r...12 row
12,526m
Meters
59:55.0
Time
2:23.5
Pace
703
Calories
121
Heart Rate
| Rest Distance | 590m |
|---|---|
| Rest Time | 8:27.0 |
| Overall Distance | 13,116m |
| Overall Time | 1:08:22.0 |
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 707 |
| Stroke Rate | 20 |
| Stroke Count | 1194 |
| Drag Factor | 114 |
August 10, 2024 10:22:14
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 | 12,526m | 2:23.5 | 118 | 707 | 20 | 121 | |
| 5:00.0 | 951m | 2:37.7 | 89 | 606 | 22 | 92 | |
| r: 0:35 | 52m | ||||||
| 5:00.0 | 1,067m | 2:20.5 | 126 | 733 | 22 | 116 | |
| r: 0:33 | 39m | ||||||
| 5:00.0 | 1,087m | 2:17.9 | 133 | 758 | 21 | 122 | |
| r: 0:30 | 23m | ||||||
| 5:00.0 | 1,082m | 2:18.6 | 131 | 752 | 20 | 124 | |
| r: 0:34 | 12m | ||||||
| 5:00.0 | 1,065m | 2:20.8 | 125 | 731 | 19 | 125 | |
| r: 0:32 | 12m | ||||||
| 5:00.0 | 1,053m | 2:22.4 | 121 | 716 | 19 | 127 | |
| r: 0:39 | 8m | ||||||
| 5:00.0 | 1,052m | 2:22.5 | 121 | 715 | 19 | 126 | |
| r: 0:32 | 20m | ||||||
| 5:00.0 | 1,041m | 2:24.0 | 117 | 702 | 20 | 124 | |
| r: 0:32 | 19m | ||||||
| 5:00.0 | 1,037m | 2:24.6 | 116 | 698 | 19 | 125 | |
| r: 0:30 | 30m | ||||||
| 5:00.0 | 1,029m | 2:25.7 | 113 | 688 | 20 | 126 | |
| r: 0:47 | 12m | ||||||
| 5:00.0 | 1,043m | 2:23.8 | 118 | 704 | 20 | 129 | |
| r: 0:36 | 17m | ||||||
| 4:55.0 | 1,020m | 2:24.6 | 116 | 698 | 20 | 124 | |
| r: 2:07 | 346m | ||||||
| r590m |
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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.
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