Patricia Hagen v10:00/5:30r...2 row

3,165

Meters

20:00.0

Time

3:09.5

Pace

157

Calories

114

Heart Rate

Rest Distance27
Rest Time7:34.0
Overall Distance3,192
Overall Time27:34.0
Average Watts51
Calories Per Hour476
Stroke Rate23
Stroke Count457
Drag Factor87

February 11, 2025 19:12:06

Workout
RowErg

Workout Type
Variable Interval with Undefined Rest

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

RA09 - W1S5 4 x 10min @ 20spm
youtu.be/rlkawaKF6GE

A fantastic calorie burning, fitness building row - broken down into 4 x 10 minute chunks to try to hide the fact you're actually rowing for 40 minutes!!

'BOTTOM Tier' (Fitness Building) Rowing Machine Workout
🚣 4 x 10mins with 90 second rests at 20 strokes per minute 🚣‍♀️

➔Pace Guide = 2K+18-20
➔Effort = 5-6/10
➔Speech = Comfortable

âť— This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the chance to work on the flow from phase to phase, it gives you the time to check if you're hitting the correct posture and position in all those phases too. âť—

What made this one special for me is that I played with the drag factor. The 1st and 3rd intervals are at my RACE DRAG (135) but 2 and 4 were set low enough that my drive speed was the same as my 2K drive speed (2.15) - which was 90DF - while still holding the same training pace.

A good way to work on technique at race drive speed - without actually racing!! And an interesting exploration into how a massive lowered DF affects heart rate too.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
20:00.0 3,165 3:09.5 51 476 23 114
10:00.0 1,591 3:08.5 52 479 23 113
r: 5:30 14
10:00.0 1,574 3:10.5 51 473 23 115
r: 2:04 13
r27

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