Bill Moloney v5:00/0:38r...12 row
12,586
Meters
59:55.0
Time
2:22.8
Pace
707
Calories
123
Heart Rate
| Rest Distance | 427 |
|---|---|
| Rest Time | 7:31.0 |
| Overall Distance | 13,013 |
| Overall Time | 1:07:26.0 |
| Average Watts | 120 |
|---|---|
| Calories Per Hour | 713 |
| Stroke Rate | 20 |
| Stroke Count | 1218 |
| Drag Factor | 119 |
February 16, 2025 11:26:14
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Lwt
Verified
No
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 59:55.0 | 12,586 | 2:22.8 | 120 | 713 | 20 | 123 | |
| 5:00.0 | 1,049 | 2:22.9 | 120 | 711 | 19 | 123 | |
| r: 0:38 | 23 | ||||||
| 5:00.0 | 1,039 | 2:24.3 | 116 | 700 | 20 | 121 | |
| r: 0:33 | 12 | ||||||
| 5:00.0 | 1,049 | 2:22.9 | 120 | 711 | 20 | 125 | |
| r: 0:31 | 11 | ||||||
| 5:00.0 | 1,039 | 2:24.3 | 116 | 700 | 20 | 124 | |
| r: 0:31 | 12 | ||||||
| 5:00.0 | 1,039 | 2:24.3 | 116 | 700 | 20 | 123 | |
| r: 0:32 | 32 | ||||||
| 5:00.0 | 1,050 | 2:22.8 | 120 | 713 | 21 | 124 | |
| r: 0:33 | 23 | ||||||
| 5:00.0 | 1,055 | 2:22.1 | 122 | 719 | 21 | 123 | |
| r: 0:30 | 19 | ||||||
| 5:00.0 | 1,056 | 2:22.0 | 122 | 720 | 20 | 122 | |
| r: 0:31 | 21 | ||||||
| 5:00.0 | 1,055 | 2:22.1 | 122 | 719 | 21 | 125 | |
| r: 0:31 | 21 | ||||||
| 5:00.0 | 1,052 | 2:22.5 | 121 | 715 | 21 | 125 | |
| r: 0:32 | 12 | ||||||
| 5:00.0 | 1,060 | 2:21.5 | 124 | 725 | 21 | 124 | |
| r: 0:30 | 20 | ||||||
| 4:55.0 | 1,043 | 2:21.4 | 124 | 725 | 20 | 127 | |
| r: 1:39 | 221 | ||||||
| r427 |
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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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