Ian Bee v4:00/2:03r...12 row
11,171
Meters
46:00.0
Time
2:03.5
Pace
716
Calories
| Rest Distance | 3,570 |
|---|---|
| Rest Time | 17:03.0 |
| Overall Distance | 14,741 |
| Overall Time | 1:03:03.0 |
| Average Watts | 186 |
|---|---|
| Calories Per Hour | 938 |
| Stroke Rate | 23 |
| Stroke Count | 1084 |
| Drag Factor | 130 |
November 29, 2021 07:45:39
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 | 11,171 | 2:03.5 | 186 | 938 | 23 | |
| 4:00.0 | 873 | 2:17.4 | 135 | 763 | 23 | |
| r: 2:03 | 393 | |||||
| 4:00.0 | 971 | 2:03.5 | 185 | 938 | 24 | |
| 4:00.0 | 1,005 | 1:59.4 | 206 | 1007 | 24 | |
| r: 3:00 | 650 | |||||
| 4:00.0 | 964 | 2:04.4 | 181 | 924 | 23 | |
| 4:00.0 | 1,008 | 1:59.0 | 207 | 1013 | 24 | |
| r: 3:00 | 625 | |||||
| 4:00.0 | 964 | 2:04.4 | 181 | 924 | 23 | |
| 4:00.0 | 1,007 | 1:59.1 | 207 | 1011 | 24 | |
| r: 3:00 | 641 | |||||
| 4:00.0 | 965 | 2:04.3 | 182 | 926 | 23 | |
| 4:00.0 | 1,007 | 1:59.1 | 207 | 1011 | 24 | |
| r: 3:00 | 630 | |||||
| 4:00.0 | 969 | 2:03.8 | 184 | 934 | 24 | |
| 4:00.0 | 1,007 | 1:59.1 | 207 | 1011 | 24 | |
| r: 3:00 | 631 | |||||
| 2:00.0 | 432 | 2:18.8 | 131 | 749 | 26 | |
| r3,570 |
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Workout Graph
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10KW8S1 - youtu.be/qNsh2cs6RNg
Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout.
🚣5 x 8mins with 3 min rests - split the 8 minutes in half 🚣♀️
➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes
➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)
➔Speech = Tough - then unlikely!
âť— The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. âť—
If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed.
Oh - and you can tell how hot and steamy it got for me - as the camera couldn't take the change in climate in my studio and went all weird with colours for a short while. Sorry...
***** If you want exact split data, create a new workout in Ergzone and set it as 4min/4min with 0 rest between - then 3 min rests - then repeat that 5 times.. *****