Nicol Dunlop v4:00/1:55r...12 row
10,118
Meters
46:00.0
Time
2:16.3
Pace
589
Calories
| Rest Distance | 170 |
|---|---|
| Rest Time | 11:55.0 |
| Overall Distance | 10,288 |
| Overall Time | 57:55.0 |
| Average Watts | 138 |
|---|---|
| Calories Per Hour | 768 |
| Stroke Rate | 21 |
| Stroke Count | 976 |
| Drag Factor | 114 |
October 04, 2021 17:51:44
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 46:00.0 | 10,118 | 2:16.3 | 138 | 768 | 21 | |
| 4:00.0 | 774 | 2:35.0 | 94 | 615 | 21 | |
| r: 1:55 | 12 | |||||
| 4:00.0 | 858 | 2:19.8 | 128 | 735 | 19 | |
| r: 1:00 | 20 | |||||
| 4:00.0 | 914 | 2:11.2 | 155 | 825 | 24 | |
| r: 1:00 | 22 | |||||
| 4:00.0 | 862 | 2:19.2 | 130 | 735 | 18 | |
| r: 1:00 | 19 | |||||
| 4:00.0 | 918 | 2:10.7 | 157 | 825 | 24 | |
| r: 1:00 | 20 | |||||
| 4:00.0 | 865 | 2:18.7 | 131 | 750 | 19 | |
| r: 1:00 | 16 | |||||
| 4:00.0 | 917 | 2:10.8 | 156 | 825 | 24 | |
| r: 1:00 | 10 | |||||
| 4:00.0 | 861 | 2:19.3 | 129 | 735 | 19 | |
| r: 1:00 | 9 | |||||
| 4:00.0 | 914 | 2:11.2 | 155 | 825 | 24 | |
| r: 1:00 | 13 | |||||
| 4:00.0 | 864 | 2:18.8 | 131 | 735 | 19 | |
| r: 1:00 | 11 | |||||
| 4:00.0 | 943 | 2:07.2 | 170 | 870 | 25 | |
| r: 1:00 | 18 | |||||
| 2:00.0 | 429 | 2:19.8 | 128 | 720 | 20 | |
| r170 |
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From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. The accompanying YouTube video to RowAlong to has No adverts - No annoying music (so you can choose your own)! youtu.be/c0H84i_MSiw
🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣♀️
➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds)
➔Bottom Intensity: For a Fitness boosting Row - do the 18spm at 2K+20 pace, and the 24spm at 2K+12 pace (see below for 2K pace info)
➔Medium Intensity: For a tough, but not max row - do the 18spm at 2K+20 pace, and the 24spm at 2K+8 pace (see below for 2K pace info)
➔Top Intensity: For a max intensity row - do the 18spm at 2K+20 pace, and the 24spm at 2K+4 pace (see below for 2K pace info)
âť— Pick your pace - and stick to it. If you go too fast on the Bottom, or if you back off the pace of the Top, you'll not get the right training benefits from this session âť—