Peter Kemp v4:00/1:28r...4 row
7,966m
Meters
38:00.0
Time
2:23.1
Pace
448
Calories
130
Heart Rate
| Rest Distance | 28m |
|---|---|
| Rest Time | 4:47.0 |
| Overall Distance | 7,994m |
| Overall Time | 42:47.0 |
| Average Watts | 119 |
|---|---|
| Calories Per Hour | 710 |
| Stroke Rate | 18 |
| Stroke Count | 695 |
| Drag Factor | 128 |
December 14, 2024 10:03:30
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 38:00.0 | 7,966m | 2:23.1 | 119 | 710 | 18 | 130 | |
| 4:00.0 | 823m | 2:25.8 | 113 | 688 | 19 | 103 | |
| r: 1:28 | 11m | ||||||
| 16:00.0 | 3,373m | 2:22.3 | 121 | 717 | 18 | 131 | |
| r: 1:02 | 9m | ||||||
| 16:00.0 | 3,373m | 2:22.3 | 121 | 717 | 18 | 137 | |
| r: 2:17 | 8m | ||||||
| 2:00.0 | 397m | 2:31.1 | 101 | 648 | 18 | 130 | |
| r28m |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
12 Rows - Day 2
RowAlong with this Workout on YouTube: youtu.be/slbnD-C51SE
Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info)
➔Effort = Starts at 5/10
➔Speech = Comfortable
âť— After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when the time comes. âť—
I've not programmed in the Warmup and Cooldown, 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)
app.erg.zone