Kenny Muse 3x10:00/1:00r row
6,461
Meters
30:00.0
Time
2:19.2
Pace
372
Calories
| Rest Distance | 37 |
|---|---|
| Rest Time | 2:00.0 |
| Overall Distance | 6,498 |
| Overall Time | 32:00.0 |
| Average Watts | 129 |
|---|---|
| Calories Per Hour | 745 |
| Stroke Rate | 18 |
| Stroke Count | 554 |
| Drag Factor | 121 |
March 09, 2026 19:21:57
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 6,461 | 2:19.2 | 129 | 745 | 18 | |
| 10:00.0 | 2,143 | 2:19.9 | 128 | 739 | 18 | |
| 10:00.0 | 2,174 | 2:17.9 | 133 | 758 | 20 | |
| 10:00.0 | 2,143 | 2:19.9 | 128 | 739 | 18 | |
| r37 |
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Workout Graph
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RA1K - W3S4
10 mins x 3 at 18/20/18spm / 2K+20/18/20 – Rest 1 mins between
youtu.be/GqpvWkMOyYM
It may be just 3 x 10 minute intervals, but they'll REALLY help your rowing and your fitness.
🚣3 x 10 minutes with 1 minute rests at 18/20/18spm 🚣♀️
➔Pace Guide = Start at 2K+20 -then 2 seconds faster, then back to +20
➔Effort = Around 5/10 throughout
➔Speech = Comfortable
âť— Like the T-shirt says, don't push the slow stuff. Give your body a chance to recover and to build your base fitness by keeping the intensity nice and low. These Long Slow Distance rows are a vital part of your training, no matt what you're training for. âť—
app.erg.zone