Bill Moloney v5:00/0:40r...12 row
12,569m
Meters
59:55.0
Time
2:23.0
Pace
706
Calories
123
Heart Rate
| Rest Distance | 566m |
|---|---|
| Rest Time | 9:19.0 |
| Overall Distance | 13,135m |
| Overall Time | 1:09:14.0 |
| Average Watts | 120 |
|---|---|
| Calories Per Hour | 711 |
| Stroke Rate | 20 |
| Stroke Count | 1223 |
| Drag Factor | 118 |
October 19, 2024 10:41:21
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 | 12,569m | 2:23.0 | 120 | 711 | 20 | 123 | |
| 5:00.0 | 1,061m | 2:21.3 | 124 | 726 | 22 | 117 | |
| r: 0:40 | 42m | ||||||
| 5:00.0 | 1,065m | 2:20.8 | 125 | 731 | 21 | 124 | |
| r: 0:32 | 25m | ||||||
| 5:00.0 | 1,066m | 2:20.7 | 126 | 732 | 20 | 122 | |
| r: 0:31 | 10m | ||||||
| 5:00.0 | 1,057m | 2:21.9 | 122 | 721 | 20 | 123 | |
| r: 0:33 | 19m | ||||||
| 5:00.0 | 1,059m | 2:21.6 | 123 | 723 | 20 | 124 | |
| r: 0:31 | 21m | ||||||
| 5:00.0 | 1,056m | 2:22.0 | 122 | 720 | 20 | 125 | |
| r: 0:38 | 18m | ||||||
| 5:00.0 | 1,036m | 2:24.7 | 115 | 696 | 19 | 123 | |
| r: 0:32 | 13m | ||||||
| 5:00.0 | 1,044m | 2:23.6 | 118 | 706 | 20 | 126 | |
| r: 0:30 | 23m | ||||||
| 5:00.0 | 1,033m | 2:25.2 | 114 | 693 | 20 | 123 | |
| r: 0:31 | 18m | ||||||
| 5:00.0 | 1,034m | 2:25.0 | 115 | 694 | 20 | 126 | |
| r: 0:32 | 10m | ||||||
| 5:00.0 | 1,039m | 2:24.3 | 116 | 700 | 21 | 126 | |
| r: 0:32 | 25m | ||||||
| 4:55.0 | 1,021m | 2:24.4 | 116 | 699 | 21 | 128 | |
| r: 3:17 | 342m | ||||||
| r566m |
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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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