Mark D. v4:00/1:33r...10 row
8,468m
Meters
38:00.0
Time
2:14.6
Pace
500
Calories
121
Heart Rate
| Rest Distance | 49m |
|---|---|
| Rest Time | 5:37.0 |
| Overall Distance | 8,517m |
| Overall Time | 43:37.0 |
| Average Watts | 143 |
|---|---|
| Calories Per Hour | 793 |
| Stroke Rate | 21 |
| Stroke Count | 795 |
| Drag Factor | 129 |
December 23, 2021 12:30:10
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 | ||
|---|---|---|---|---|---|---|---|
| 38:00.0 | 8,468m | 2:14.6 | 143 | 793 | 21 | 121 | |
| 4:00.0 | 778m | 2:34.2 | 95 | 628 | 20 | 97 | |
| r: 1:33 | 10m | ||||||
| 4:00.0 | 917m | 2:10.8 | 156 | 837 | 20 | 120 | |
| 4:00.0 | 915m | 2:11.1 | 155 | 834 | 20 | 125 | |
| 4:00.0 | 939m | 2:07.7 | 168 | 877 | 24 | 128 | |
| 4:00.0 | 905m | 2:12.5 | 150 | 816 | 21 | 129 | |
| 4:00.0 | 902m | 2:13.0 | 149 | 811 | 22 | 124 | |
| 4:00.0 | 907m | 2:12.3 | 151 | 820 | 20 | 126 | |
| 4:00.0 | 913m | 2:11.4 | 154 | 830 | 24 | 129 | |
| 4:00.0 | 903m | 2:12.8 | 149 | 813 | 20 | 125 | |
| r: 1:17 | 18m | ||||||
| 2:00.0 | 388m | 2:34.6 | 95 | 625 | 18 | 111 | |
| r: 2:47 | 21m | ||||||
| r49m |
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Workout Graph
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8 Stroke Rate Changes: youtu.be/pqNdWHcIO3k
Row for 32 minutes, but change stroke rate every four minutes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Changes are: 18/20/22/20/18/20/22/20
➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥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) 🚥