Patricia Hagen v3:00/1:33r...10 row
4,850
Meters
30:00.0
Time
3:05.5
Pace
245
Calories
107
Heart Rate
| Rest Distance | 136 |
|---|---|
| Rest Time | 24:52.0 |
| Overall Distance | 4,986 |
| Overall Time | 54:52.0 |
| Average Watts | 55 |
|---|---|
| Calories Per Hour | 488 |
| Stroke Rate | 25 |
| Stroke Count | 765 |
| Drag Factor | 91 |
September 17, 2025 21:23:09
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 | ||
|---|---|---|---|---|---|---|---|
| 30:00.0 | 4,850 | 3:05.5 | 55 | 488 | 25 | 107 | |
| 3:00.0 | 462 | 3:14.8 | 47 | 462 | 20 | 95 | |
| r: 1:33 | 17 | ||||||
| 3:00.0 | 466 | 3:13.1 | 49 | 467 | 22 | 96 | |
| r: 1:50 | 15 | ||||||
| 3:00.0 | 476 | 3:09.0 | 52 | 478 | 23 | 104 | |
| r: 2:35 | 13 | ||||||
| 3:00.0 | 478 | 3:08.2 | 52 | 480 | 24 | 102 | |
| r: 2:09 | 13 | ||||||
| 3:00.0 | 484 | 3:05.9 | 54 | 487 | 26 | 106 | |
| r: 2:39 | 13 | ||||||
| 3:00.0 | 488 | 3:04.4 | 56 | 492 | 26 | 107 | |
| r: 3:03 | 13 | ||||||
| 3:00.0 | 491 | 3:03.2 | 57 | 495 | 28 | 112 | |
| r: 3:11 | 12 | ||||||
| 3:00.0 | 493 | 3:02.5 | 58 | 497 | 27 | 114 | |
| r: 3:54 | 11 | ||||||
| 3:00.0 | 505 | 2:58.2 | 62 | 512 | 30 | 119 | |
| r: 3:29 | 14 | ||||||
| 3:00.0 | 506 | 2:57.8 | 62 | 514 | 30 | 120 | |
| r: 0:29 | 15 | ||||||
| r136 |
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RA06 - W1S2 10 x 3 min
youtu.be/9QyIGc3yIF0
This tough, mid tier, indoor rowing workout will push you as a hard row - but this will build your stamina at pace - ideal exposure for a 2000m time trial.
🚣 Row 3mins 10 times with 3min rests between. Each interval at 28strokes per minute and at 2K+5 pace 🚣♀️
➔Pace Guide = 2K+5 (see further down for info on 2k training paces)
➔Effort = 7-9/10
➔Speech = Not constant
âť— The 3 minutes rests in this workout are what keeps it at a MID tier. You will maybe dip your toe into TOP by the end of the intervals, but the recovery will let you reset - ready for the next interval - without it tipping you firmly into a TOP tier workout âť—
🚥You can programme your monitor as 10 x 3mins with 3 min rests - just be sure to start when I start, or we may go out of sync.
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