Mike Evans v4:00/1:25r...12 row
8,170
Meters
36:00.0
Time
2:12.1
Pace
487
Calories
145
Heart Rate
| Rest Distance | 23 |
|---|---|
| Rest Time | 3:04.0 |
| Overall Distance | 8,193 |
| Overall Time | 39:04.0 |
| Average Watts | 152 |
|---|---|
| Calories Per Hour | 821 |
| Stroke Rate | 19 |
| Stroke Count | 713 |
| Drag Factor | 107 |
December 18, 2021 16:55:37
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 | ||
|---|---|---|---|---|---|---|---|
| 36:00.0 | 8,170 | 2:12.1 | 152 | 821 | 19 | 145 | |
| 4:00.0 | 833 | 2:24.0 | 117 | 702 | 19 | 118 | |
| r: 1:25 | 11 | ||||||
| 3:00.0 | 674 | 2:13.5 | 147 | 805 | 20 | 134 | |
| 3:00.0 | 690 | 2:10.4 | 158 | 842 | 20 | 139 | |
| 3:00.0 | 686 | 2:11.1 | 155 | 833 | 20 | 145 | |
| 3:00.0 | 689 | 2:10.6 | 157 | 840 | 20 | 148 | |
| 3:00.0 | 693 | 2:09.8 | 160 | 849 | 20 | 151 | |
| 3:00.0 | 696 | 2:09.3 | 162 | 857 | 20 | 152 | |
| 3:00.0 | 696 | 2:09.3 | 162 | 857 | 20 | 155 | |
| 3:00.0 | 692 | 2:10.0 | 159 | 847 | 20 | 156 | |
| 3:00.0 | 692 | 2:10.0 | 159 | 847 | 20 | 156 | |
| 3:00.0 | 697 | 2:09.1 | 163 | 859 | 20 | 161 | |
| r: 1:39 | 12 | ||||||
| 2:00.0 | 432 | 2:18.8 | 131 | 749 | 18 | 142 | |
| r23 |
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Workout Graph
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4 Power Strokes: youtu.be/ZnS_qHTp7ho
Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace
➔Effort = 5-6/10 (more for the power strokes)
➔Speech = Comfortable
❗ A very simple low intensity row - but borken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace of the row by about 5 seconds when doing the power strokes. ❗
🚥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) 🚥