Patricia Hagen v3:00/1:44r...7 row
3,535
Meters
21:00.0
Time
2:58.2
Pace
177
Calories
115
Heart Rate
| Rest Distance | 104 |
|---|---|
| Rest Time | 20:41.0 |
| Overall Distance | 3,639 |
| Overall Time | 41:41.0 |
| Average Watts | 62 |
|---|---|
| Calories Per Hour | 512 |
| Stroke Rate | 26 |
| Stroke Count | 563 |
| Drag Factor | 103 |
December 08, 2024 19:58:17
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 | ||
|---|---|---|---|---|---|---|---|
| 21:00.0 | 3,535 | 2:58.2 | 62 | 512 | 26 | 115 | |
| 3:00.0 | 469 | 3:11.8 | 50 | 470 | 21 | 103 | |
| r: 1:44 | 16 | ||||||
| 3:00.0 | 485 | 3:05.5 | 55 | 488 | 23 | 107 | |
| r: 2:35 | 13 | ||||||
| 3:00.0 | 500 | 3:00.0 | 60 | 506 | 26 | 111 | |
| r: 2:23 | 15 | ||||||
| 3:00.0 | 512 | 2:55.7 | 64 | 521 | 28 | 117 | |
| r: 2:57 | 13 | ||||||
| 3:00.0 | 517 | 2:54.0 | 66 | 528 | 30 | 120 | |
| r: 4:15 | 15 | ||||||
| 3:00.0 | 518 | 2:53.7 | 67 | 529 | 28 | 120 | |
| r: 2:50 | 16 | ||||||
| 3:00.0 | 534 | 2:48.5 | 73 | 551 | 31 | 127 | |
| r: 3:57 | 16 | ||||||
| r104 |
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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.
app.erg.zone