Ian Bee v4:00/1:22r...14 row
8,650
Meters
36:00.0
Time
2:04.8
Pace
547
Calories
37
Heart Rate
| Rest Distance | 525 |
|---|---|
| Rest Time | 2:24.0 |
| Overall Distance | 9,175 |
| Overall Time | 38:24.0 |
| Average Watts | 180 |
|---|---|
| Calories Per Hour | 918 |
| Stroke Rate | 21 |
| Stroke Count | 771 |
| Drag Factor | 131 |
January 16, 2023 07:11:23
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 36:00.0 | 8,650 | 2:04.8 | 180 | 918 | 21 | 37 | |
| 4:00.0 | 926 | 2:09.5 | 161 | 853 | 21 | 144 | |
| r: 1:22 | 306 | ||||||
| 4:00.0 | 953 | 2:05.9 | 175 | 903 | 20 | 152 | |
| 1:00.0 | 260 | 1:55.3 | 228 | 1084 | 25 | 163 | |
| 4:00.0 | 940 | 2:07.6 | 168 | 878 | 20 | ||
| 1:00.0 | 262 | 1:54.5 | 233 | 1102 | 26 | ||
| 4:00.0 | 946 | 2:06.8 | 171 | 890 | 20 | ||
| 1:00.0 | 260 | 1:55.3 | 228 | 1084 | 25 | ||
| 4:00.0 | 948 | 2:06.5 | 173 | 893 | 20 | ||
| 1:00.0 | 261 | 1:54.9 | 230 | 1093 | 26 | ||
| 4:00.0 | 952 | 2:06.0 | 175 | 901 | 20 | ||
| 1:00.0 | 256 | 1:57.1 | 217 | 1048 | 25 | ||
| 4:00.0 | 972 | 2:03.4 | 186 | 940 | 20 | ||
| 1:00.0 | 266 | 1:52.7 | 244 | 1139 | 27 | ||
| r: 1:02 | 219 | ||||||
| 2:00.0 | 449 | 2:13.6 | 147 | 804 | 26 | ||
| r525 |
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Workout Graph
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RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.
The main session is a straight 30 minutes rather than splitting the intervals due to the pause that the monitor introduces even with 0 rests.
app.erg.zone