Patricia Hagen v4:00/2:10r...11 row
5,638
Meters
34:00.0
Time
3:00.9
Pace
280
Calories
112
Heart Rate
| Rest Distance | 345 |
|---|---|
| Rest Time | 30:10.0 |
| Overall Distance | 5,983 |
| Overall Time | 1:04:10.0 |
| Average Watts | 59 |
|---|---|
| Calories Per Hour | 503 |
| Stroke Rate | 26 |
| Stroke Count | 904 |
| Drag Factor | 94 |
August 28, 2024 20:03:42
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 34:00.0 | 5,638 | 3:00.9 | 59 | 503 | 26 | 112 | |
| 4:00.0 | 620 | 3:13.5 | 48 | 466 | 22 | 100 | |
| r: 2:10 | 33 | ||||||
| 3:00.0 | 491 | 3:03.2 | 57 | 495 | 26 | 104 | |
| r: 3:00 | 40 | ||||||
| 3:00.0 | 494 | 3:02.1 | 58 | 499 | 27 | 109 | |
| r: 3:00 | 33 | ||||||
| 3:00.0 | 494 | 3:02.1 | 58 | 499 | 27 | 109 | |
| r: 3:00 | 37 | ||||||
| 3:00.0 | 496 | 3:01.4 | 59 | 501 | 27 | 113 | |
| r: 3:00 | 35 | ||||||
| 3:00.0 | 499 | 3:00.3 | 60 | 505 | 27 | 115 | |
| r: 3:00 | 17 | ||||||
| 3:00.0 | 500 | 3:00.0 | 60 | 506 | 29 | 115 | |
| r: 3:00 | 28 | ||||||
| 3:00.0 | 503 | 2:58.9 | 61 | 510 | 28 | 116 | |
| r: 3:00 | 28 | ||||||
| 3:00.0 | 502 | 2:59.2 | 61 | 509 | 28 | 117 | |
| r: 3:00 | 38 | ||||||
| 3:00.0 | 504 | 2:58.5 | 61 | 511 | 27 | 117 | |
| r: 3:00 | 43 | ||||||
| 3:00.0 | 537 | 2:47.5 | 74 | 555 | 26 | 125 | |
| r: 1:00 | 13 | ||||||
| r345 |
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RA06 - W1S2 10 x 3 min @ 28 spm
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.
app.erg.zone