Patricia Hagen v3:00/2:03r...7 row
3,448
Meters
21:00.0
Time
3:02.7
Pace
170
Calories
109
Heart Rate
| Rest Distance | 103 |
|---|---|
| Rest Time | 16:36.0 |
| Overall Distance | 3,551 |
| Overall Time | 37:36.0 |
| Average Watts | 57 |
|---|---|
| Calories Per Hour | 497 |
| Stroke Rate | 21 |
| Stroke Count | 456 |
| Drag Factor | 154 |
December 11, 2024 20:35:49
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 | 3,448 | 3:02.7 | 57 | 497 | 21 | 109 | |
| 3:00.0 | 474 | 3:09.8 | 51 | 475 | 18 | 102 | |
| r: 2:03 | 14 | ||||||
| 3:00.0 | 481 | 3:07.1 | 53 | 483 | 18 | 104 | |
| r: 1:48 | 10 | ||||||
| 3:00.0 | 487 | 3:04.8 | 55 | 490 | 19 | 106 | |
| r: 2:20 | 15 | ||||||
| 3:00.0 | 494 | 3:02.1 | 58 | 499 | 21 | 109 | |
| r: 2:49 | 16 | ||||||
| 3:00.0 | 499 | 3:00.3 | 60 | 505 | 24 | 111 | |
| r: 2:33 | 18 | ||||||
| 3:00.0 | 505 | 2:58.2 | 62 | 512 | 25 | 117 | |
| r: 3:20 | 15 | ||||||
| 3:00.0 | 508 | 2:57.1 | 63 | 516 | 28 | 117 | |
| r: 1:43 | 15 | ||||||
| r103 |
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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