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Ian Bee v4:00/1:15r...7 row

10,380

Meters

46:00.0

Time

2:12.9

Pace

632

Calories

150

Heart Rate

Rest Distance276
Rest Time1:15.0
Overall Distance10,656
Overall Time47:15.0
Average Watts149
Calories Per Hour824
Stroke Rate18
Stroke Count846
Drag Factor128

June 22, 2026 06:48:47

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

RA11 - 40 mins 18spm W2S1
youtu.be/W_EtBQthzO0

A fitness building rowing workout which gives you time to work on technique
🚣 40 minutes 18spm 🚣‍♀️

➔Pace Guide = 2K+20-22
➔Effort = 5-6/10
➔Speech = Comfortable

âť— The big difference here, is that I've made the mistake of believing I'm interesting. The first 10 minutes of this row is a brief run-down of technique. But then for the next 30 minutes, I go through the first part of my story as a rower. I'll pop up every now and then with a reminder on technique - but mostly, this one is quite selfishly, all about me.âť—

I think it's fair to say this may not be everyone's cup-of-tea. But 40 minute 18spm rows are about hitting the right technique and then trying to hold it through the duration. So instead of just repeating technique info - I thought I'd tell you a bed-time-story. Do let me know if you're at all interested in it. So I know whether to bother with Part 2!!

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
46:00.0 10,380 2:12.9 149 824 18 150
4:00.0 887 2:15.2 141 795 17 132
r: 1:15 276
8:00.0 1,804 2:13.0 149 825 18 145
8:00.0 1,812 2:12.4 151 832 18 147
8:00.0 1,813 2:12.3 151 832 18 154
8:00.0 1,817 2:12.0 152 832 18 157
8:00.0 1,814 2:12.3 151 832 18 157
2:00.0 437 2:17.2 135 750 25 151
r276

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