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Onur Murat Küçükkaya v4:30/r...12 row

7,284m

Meters

30:00.0

Time

2:03.5

Pace

467

Calories

151

Heart Rate

Rest Distance0m
Rest Time
Overall Distance7,284m
Overall Time30:00.0
Average Watts186
Calories Per Hour938
Stroke Rate22
Stroke Count683
Drag Factor125

November 14, 2021 01:33:12

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

youtu.be/9VH4-etdH-Q

Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)
🚣MID intentisty row 🚣‍♀️

➔Pace Guide = 2K+16 (Then 30 seconds fast)
➔Effort = 7/10
➔Speech = Getting tough

*** 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier, but you'll have to put in some ooomf.***

🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-9 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. 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, and tagged with the 30/30 label - just bookmark them for future use) 🚥

00:00 Introduction
03:12 Warmup
09:50 Main Session
40:51 Cooldown and time to stretch while I sign off.

Intervals

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,284m 2:03.5 186 938 22 151
4:30.0 1,078m 2:05.2 178 913 22 138
0:30.0 136m 1:50.2 261 1197 28 148
4:30.0 1,078m 2:05.2 178 913 22 147
0:30.0 136m 1:50.2 261 1197 28 157
4:30.0 1,078m 2:05.2 178 913 22 150
0:30.0 138m 1:48.6 273 1237 30 159
4:30.0 1,078m 2:05.2 178 913 22 155
0:30.0 138m 1:48.6 273 1237 32 162
4:30.0 1,077m 2:05.3 178 911 22 151
0:30.0 139m 1:47.9 279 1258 32 166
4:30.0 1,078m 2:05.2 178 913 22 162
0:30.0 139m 1:47.9 279 1258 32 168
r0m

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