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Patricia Hagen v2:00/2:25r...8 row

2,900

Meters

16:00.0

Time

2:45.5

Pace

147

Calories

121

Heart Rate

Rest Distance156
Rest Time28:11.0
Overall Distance3,056
Overall Time44:11.0
Average Watts77
Calories Per Hour565
Stroke Rate26
Stroke Count427
Drag Factor95

January 29, 2025 18:41:21

Workout
RowErg

Workout Type
Variable Interval with Undefined Rest

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

RA08 - W1S4 8 x 2min @ 2k pace
youtu.be/VFviiBVypgI

Near maximum effort indoor rowing machine workout to build speed and power.
🚣 8 x 2mins with 3 min rests - at 2K pace and stroke rate 🚣‍♀️

➔Pace Guide = 2K (see below for info about 2K Training Pace)
➔Effort = 9-10/10
➔Speech = Save your breath for the row!

âť— Last time I did this session, it was with 3:30 rests. Those 30 seconds do make a difference - without them, the intensity kicks in a little earlier each time in the intervals. But this is important. The more you can "Embrace that Hardship" the more used to it you'll be for when you're doing time trials etc.. âť—

And, if you're using this for the Redux 2000m plan, Session 2 in Week 1 was a little easier than the last time round - so it's only fair to balance it by making this one a little tougher.

This workout is available on the ErgZone app as "RA8 - 8 x 2min" - you still have to watch the video on YouTube - but using Ergzone will make programming the monitor a lot quicker.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
16:00.0 2,900 2:45.5 77 565 26 121
2:00.0 350 2:51.4 69 539 24 109
r: 2:25 15
2:00.0 352 2:50.4 71 543 24 114
r: 3:04 18
2:00.0 354 2:49.4 72 547 26 117
r: 4:15 19
2:00.0 360 2:46.6 76 560 26 120
r: 4:10 14
2:00.0 361 2:46.2 76 562 26 119
r: 4:44 19
2:00.0 368 2:43.0 81 577 29 127
r: 4:30 41
2:00.0 376 2:39.5 86 596 29 131
r: 4:32 16
2:00.0 378 2:38.7 88 601 31 133
r: 0:31 14
r156

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Workout Graph

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