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Mike Evans v10:00/1:34r...5 row

5,325

Meters

23:30.0

Time

2:12.3

Pace

353

Calories

149

Heart Rate

Rest Distance67
Rest Time9:11.0
Overall Distance5,392
Overall Time32:41.0
Average Watts151
Calories Per Hour819
Stroke Rate22
Stroke Count538
Drag Factor109

December 17, 2021 18:56:28

Workout
RowErg

Workout Type
Variable Interval with Undefined Rest

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

3 Tabatas

Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.
🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: MAX Effort - High rate, High Pace
➔Effort = 10/10
➔Speech = Don't even try

âť— This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at around 38spm and 2K-10 pace. âť—

The reason it says HISS or HIIT workout in the title is that really, because you can't recover before the next effort, this is more of a High intensity steady state (that steady state being maximum effort). A true HIIT session will give you more recovery before the next effort.

🚥 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) 🚥

Intervals

Time Meters Pace Watts Cal/Hr S/M
23:30.0 5,325 2:12.3 151 819 22 149
10:00.0 2,266 2:12.3 151 819 20 134
r: 1:34 19
3:50.0 872 2:11.8 153 825 26 160
r: 3:02 16
3:50.0 881 2:10.5 157 841 26 167
r: 3:00 18
3:50.0 872 2:11.8 153 825 25 171
r: 1:35 14
2:00.0 434 2:18.2 132 755 20 131
r67

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