Mark D. v4:00/1:23r...7 row
12,670m
Meters
56:00.0
Time
2:12.5
Pace
762
Calories
141
Heart Rate
| Rest Distance | 337m |
|---|---|
| Rest Time | 10:43.0 |
| Overall Distance | 13,007m |
| Overall Time | 1:06:43.0 |
| Average Watts | 150 |
|---|---|
| Calories Per Hour | 816 |
| Stroke Rate | 19 |
| Stroke Count | 1086 |
| Drag Factor | 130 |
December 20, 2021 19:15:08
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 56:00.0 | 12,670m | 2:12.5 | 150 | 816 | 19 | 141 | |
| 4:00.0 | 772m | 2:35.4 | 93 | 620 | 20 | 101 | |
| r: 1:23 | 17m | ||||||
| 10:00.0 | 2,301m | 2:10.3 | 158 | 843 | 18 | 148 | |
| r: 1:32 | 21m | ||||||
| 10:00.0 | 2,346m | 2:07.8 | 167 | 876 | 21 | 135 | |
| r: 1:32 | 18m | ||||||
| 10:00.0 | 2,271m | 2:12.1 | 152 | 822 | 18 | 148 | |
| r: 1:31 | 21m | ||||||
| 10:00.0 | 2,352m | 2:07.5 | 169 | 880 | 22 | 147 | |
| r: 1:33 | 18m | ||||||
| 10:00.0 | 2,214m | 2:15.5 | 141 | 784 | 18 | 146 | |
| r: 1:48 | 21m | ||||||
| 2:00.0 | 414m | 2:24.9 | 115 | 695 | 19 | 132 | |
| r: 1:24 | 221m | ||||||
| r337m |
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5 Ten Minute Pieces youtu.be/L9NRerkb8sk
Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout.
🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Row intervals at 18/22/18/22/18 stroke per minute
➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info)
➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration.
➔Speech = Comfortable
❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and cooldown) the duration on the erg means this will slide into a Medium Intensity workout. Your fitness levels on the rowing machine will be HOW intense it'll be. If you're really fit, it'll be the top of a bottom, or the bottom of a Mid. If you're not used to rowing this long, it'll probably be a good solid MID intensity row.❗
(I know, the title says Intervals, the Thumbnail and video says Pieces - but no one is going to search YouTube for 5 x 10 minute Pieces!)
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 5 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥