Bill Moloney v5:00/0:40r...12 row
12,456
Meters
59:55.0
Time
2:24.3
Pace
701
Calories
122
Heart Rate
| Rest Distance | 308 |
|---|---|
| Rest Time | 7:06.0 |
| Overall Distance | 12,764 |
| Overall Time | 1:07:01.0 |
| Average Watts | 116 |
|---|---|
| Calories Per Hour | 700 |
| Stroke Rate | 19 |
| Stroke Count | 1197 |
| Drag Factor | 120 |
January 19, 2025 11:42:22
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 | ||
|---|---|---|---|---|---|---|---|
| 59:55.0 | 12,456 | 2:24.3 | 116 | 700 | 19 | 122 | |
| 5:00.0 | 988 | 2:31.8 | 100 | 644 | 20 | 115 | |
| r: 0:40 | 31 | ||||||
| 5:00.0 | 1,080 | 2:18.8 | 131 | 749 | 20 | 121 | |
| r: 0:31 | 17 | ||||||
| 5:00.0 | 1,073 | 2:19.7 | 128 | 740 | 20 | 122 | |
| r: 0:32 | 18 | ||||||
| 5:00.0 | 1,058 | 2:21.7 | 123 | 722 | 20 | 117 | |
| r: 0:31 | 24 | ||||||
| 5:00.0 | 1,068 | 2:20.4 | 126 | 734 | 20 | 124 | |
| r: 0:33 | 15 | ||||||
| 5:00.0 | 1,059 | 2:21.6 | 123 | 723 | 20 | 125 | |
| r: 0:31 | 18 | ||||||
| 5:00.0 | 1,051 | 2:22.7 | 120 | 714 | 20 | 123 | |
| r: 0:31 | 13 | ||||||
| 5:00.0 | 868 | 2:52.8 | 68 | 533 | 18 | 115 | |
| r: 0:32 | 13 | ||||||
| 5:00.0 | 1,068 | 2:20.4 | 126 | 734 | 21 | 124 | |
| r: 0:32 | 16 | ||||||
| 5:00.0 | 1,055 | 2:22.1 | 122 | 719 | 20 | 127 | |
| r: 0:34 | 12 | ||||||
| 5:00.0 | 1,053 | 2:22.4 | 121 | 716 | 20 | 127 | |
| r: 0:30 | 16 | ||||||
| 4:55.0 | 1,037 | 2:22.2 | 122 | 718 | 20 | 125 | |
| r: 1:09 | 115 | ||||||
| r308 |
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Workout Graph
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X-2 60 MIN Z-2 Get Fit - Row 13 - 6 x 5 mins
Remember, this isn't a performance plan. It's a fitness plan. Keep the intensity LOW here. Between 60-70% of your max heart rate.
That's why there's 30 seconds rest. Have a drink, wiggle your backside, let you heart rate settle if it was spiking.
If you're focussing on rowing in Zone 2 (60-70% hr) but also rowing this at 2K+18 pace, make sure your HR doesn't break out of 70%. HR takes priority. Slow down if you go over 70%. If you're sticking to 2K pacing, stick to 2K+18.
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