Peter Kemp v2:00/3:09r...9 row
4,367
Meters
18:00.0
Time
2:03.6
Pace
280
Calories
144
Heart Rate
| Rest Distance | 117 |
|---|---|
| Rest Time | 22:52.0 |
| Overall Distance | 4,484 |
| Overall Time | 40:52.0 |
| Average Watts | 185 |
|---|---|
| Calories Per Hour | 933 |
| Stroke Rate | 26 |
| Stroke Count | 479 |
| Drag Factor | 135 |
August 18, 2026 10:30:26
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 | ||
|---|---|---|---|---|---|---|---|
| 18:00.0 | 4,367 | 2:03.6 | 185 | 933 | 26 | 144 | |
| 2:00.0 | 513 | 1:56.9 | 219 | 1050 | 29 | 148 | |
| r: 3:09 | 20 | ||||||
| 2:00.0 | 506 | 1:58.5 | 210 | 1020 | 28 | 150 | |
| r: 3:01 | 10 | ||||||
| 2:00.0 | 501 | 1:59.7 | 204 | 990 | 28 | 150 | |
| r: 3:04 | 16 | ||||||
| 2:00.0 | 495 | 2:01.2 | 197 | 960 | 28 | 143 | |
| r: 3:00 | 17 | ||||||
| 2:00.0 | 495 | 2:01.2 | 197 | 960 | 28 | 149 | |
| r: 3:01 | 13 | ||||||
| 2:00.0 | 495 | 2:01.2 | 197 | 960 | 28 | 146 | |
| r: 3:02 | 15 | ||||||
| 2:00.0 | 492 | 2:01.9 | 193 | 960 | 27 | 149 | |
| r: 3:02 | 14 | ||||||
| 2:00.0 | 475 | 2:06.3 | 174 | 870 | 27 | 139 | |
| r: 1:33 | 12 | ||||||
| 2:00.0 | 395 | 2:31.8 | 100 | 630 | 19 | 128 | |
| r117 |
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RA8 - 8 x 2min - (W1S4 no warm up)
youtu.be/VFviiBVypgI
Near maximum effort indoor rowing machine workout to build speed and power.
🚣 8 x 2mins with 3 min rests - at 2K pace and stroke rate 🚣♀️
➔Pace Guide = 2K (see below for info about 2K Training Pace)
➔Effort = 9-10/10
➔Speech = Save your breath for the row!
âť— Last time I did this session, it was with 3:30 rests. Those 30 seconds do make a difference - without them, the intensity kicks in a little earlier each time in the intervals. But this is important. The more you can "Embrace that Hardship" the more used to it you'll be for when you're doing time trials etc.. âť—
And, if you're using this for the Redux 2000m plan, Session 2 in Week 1 was a little easier than the last time round - so it's only fair to balance it by making this one a little tougher.
This workout is available on the ErgZone app as "RA8 - 8 x 2min" - you still have to watch the video on YouTube - but using Ergzone will make programming the monitor a lot quicker.
app.erg.zone