Russ Stewart v4:00/r...22 row
9,755m
Meters
40:00.0
Time
2:03.0
Pace
639
Calories
146
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 9,755m |
| Overall Time | 40:00.0 |
| Average Watts | 188 |
|---|---|
| Calories Per Hour | 947 |
| Stroke Rate | 22 |
| Stroke Count | 905 |
| Drag Factor | 105 |
June 02, 2024 11:49:07
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 40:00.0 | 9,755m | 2:03.0 | 188 | 947 | 22 | 146 |
| 4:00.0 | 1,002m | 1:59.7 | 204 | 1001 | 27 | 128 |
| 2:00.0 | 491m | 2:02.1 | 192 | 960 | 19 | 135 |
| 1:00.0 | 254m | 1:58.1 | 212 | 1031 | 20 | 137 |
| 1:00.0 | 243m | 2:03.4 | 186 | 940 | 19 | 139 |
| 1:00.0 | 258m | 1:56.2 | 223 | 1066 | 24 | 141 |
| 1:00.0 | 242m | 2:03.9 | 184 | 932 | 19 | 142 |
| 1:00.0 | 267m | 1:52.3 | 247 | 1149 | 25 | 144 |
| 1:00.0 | 241m | 2:04.4 | 181 | 924 | 19 | 145 |
| 1:00.0 | 275m | 1:49.0 | 270 | 1227 | 27 | 150 |
| 2:00.0 | 484m | 2:03.9 | 184 | 932 | 18 | 149 |
| 3:00.0 | 758m | 1:58.7 | 209 | 1019 | 20 | 153 |
| 1:00.0 | 243m | 2:03.4 | 186 | 940 | 19 | 153 |
| 3:00.0 | 775m | 1:56.1 | 223 | 1069 | 23 | 156 |
| 1:00.0 | 193m | 2:35.4 | 93 | 620 | 21 | 148 |
| 3:00.0 | 777m | 1:55.8 | 225 | 1075 | 23 | 156 |
| 1:00.0 | 206m | 2:25.6 | 113 | 690 | 20 | 148 |
| 3:00.0 | 798m | 1:52.7 | 244 | 1139 | 26 | 157 |
| 1:00.0 | 148m | 3:22.7 | 42 | 444 | 20 | 149 |
| 3:00.0 | 815m | 1:50.4 | 260 | 1194 | 28 | 154 |
| 1:00.0 | 124m | 4:01.9 | 25 | 385 | 19 | 143 |
| 2:00.0 | 517m | 1:56.0 | 224 | 1070 | 27 | 149 |
| 3:00.0 | 660m | 2:16.3 | 138 | 775 | 19 | 143 |
| r0m |
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RowAlong 40' Mixed Intervals
A 40 minute RowAlong that takes you through the Warmup, into some mixed pace intervals and then a cooldown.
I've added in pace suggestions because I know people like them. But what I'd rather is that you get a feel for a natural pace increase as you increase the stroke rate. That'll shape you much better than sticking to numbers in front of you. I haven't give a pace for the 20spm. It'll probably be around 2K+18-20 - but again, you'll determine this pace through the warm up, rather than just following a strict pace guide.
Here's the breakdown:
4 Min - Warmup
2 Min - 20spm transition
1 Min - 22pm
1 Min - 20spm
1 Min - 24spm
1 Min - 20spm
1 Min - 26spm
1 Min - 20spm
1 Min - 28spm
2 Min - 20spm
3 Min - 22spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 26spm
1 Min - 20spm
3 Min - 28spm
1 Min - 20spm
2 Min - 28spm
3 Min - 20spm Cooldown