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Mike Evans v4:00/1:34r...8 row

8,064

Meters

36:00.0

Time

2:13.9

Pace

477

Calories

137

Heart Rate

Rest Distance24
Rest Time2:38.0
Overall Distance8,088
Overall Time38:38.0
Average Watts146
Calories Per Hour801
Stroke Rate19
Stroke Count712
Drag Factor108

December 21, 2021 17:14:47

Workout
RowErg

Workout Type
Variable Interval with Undefined Rest

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

6 Even Splits: youtu.be/Fh0VHEVGq0s

12 Rows of Christmas:
6 Even Splits
youtu.be/Fh0VHEVGq0s

A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same?
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable

âť— If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the YouTube Community tab if you want to see the actual results).âť—

This is just about consistency. And the slower pace / lower stroke rate allows you the chance to work on technique and aim for that consistency.

🚥 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
36:00.0 8,064 2:13.9 146 801 19 137
4:00.0 825 2:25.4 114 691 19 107
r: 1:34 16
5:00.0 1,137 2:11.9 152 824 20 133
5:00.0 1,137 2:11.9 152 824 20 139
5:00.0 1,137 2:11.9 152 824 20 142
5:00.0 1,137 2:11.9 152 824 20 144
5:00.0 1,137 2:11.9 152 824 20 143
5:00.0 1,136 2:12.0 152 823 20 148
r: 1:04 8
2:00.0 420 2:22.8 120 713 18 132
r24

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