Ian Bee v4:00/2:10r...8 row
5,359
Meters
22:00.0
Time
2:03.1
Pace
355
Calories
173
Heart Rate
| Rest Distance | 4,240 |
|---|---|
| Rest Time | 23:10.0 |
| Overall Distance | 9,599 |
| Overall Time | 45:10.0 |
| Average Watts | 187 |
|---|---|
| Calories Per Hour | 968 |
| Stroke Rate | 24 |
| Stroke Count | 548 |
| Drag Factor | 127 |
June 16, 2026 07:26:11
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 22:00.0 | 5,359 | 2:03.1 | 187 | 968 | 24 | 173 | |
| 4:00.0 | 884 | 2:15.7 | 140 | 795 | 17 | 152 | |
| r: 2:10 | 470 | ||||||
| 3:00.0 | 747 | 2:00.4 | 200 | 980 | 27 | 173 | |
| r: 3:00 | 671 | ||||||
| 3:00.0 | 748 | 2:00.3 | 201 | 1000 | 27 | 176 | |
| r: 3:00 | 664 | ||||||
| 3:00.0 | 748 | 2:00.3 | 201 | 1000 | 26 | 179 | |
| r: 3:00 | 667 | ||||||
| 3:00.0 | 746 | 2:00.6 | 199 | 1000 | 25 | 179 | |
| r: 3:00 | 642 | ||||||
| 3:00.0 | 742 | 2:01.2 | 196 | 980 | 25 | 180 | |
| r: 3:00 | 591 | ||||||
| 3:00.0 | 744 | 2:00.9 | 198 | 980 | 27 | 181 | |
| r: 3:00 | 535 | ||||||
| 0:21.1 | 81 | 2:10.2 | 158 | 853 | 25 | 164 | |
| r4,240 |
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Workout Graph
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RA6 - 10 x 3min (W1S2)
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.
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