Ian Bee v4:00/1:25r...7 row
9,568
Meters
41:00.0
Time
2:08.5
Pace
602
Calories
159
Heart Rate
| Rest Distance | 1,414 |
|---|---|
| Rest Time | 6:26.0 |
| Overall Distance | 10,982 |
| Overall Time | 47:26.0 |
| Average Watts | 165 |
|---|---|
| Calories Per Hour | 880 |
| Stroke Rate | 19 |
| Stroke Count | 799 |
| Drag Factor | 128 |
July 15, 2026 07:31:06
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 41:00.0 | 9,568 | 2:08.5 | 165 | 880 | 19 | 159 | |
| 4:00.0 | 885 | 2:15.5 | 140 | 795 | 18 | 138 | |
| r: 1:25 | 313 | ||||||
| 7:00.0 | 1,624 | 2:09.3 | 162 | 865 | 20 | 154 | |
| r: 1:00 | 222 | ||||||
| 7:00.0 | 1,625 | 2:09.2 | 162 | 865 | 19 | 157 | |
| r: 1:00 | 220 | ||||||
| 7:00.0 | 1,626 | 2:09.1 | 162 | 874 | 20 | 160 | |
| r: 1:00 | 217 | ||||||
| 7:00.0 | 1,679 | 2:05.0 | 179 | 934 | 19 | 168 | |
| r: 1:00 | 218 | ||||||
| 7:00.0 | 1,673 | 2:05.5 | 177 | 925 | 20 | 168 | |
| r: 1:01 | 224 | ||||||
| 2:00.0 | 456 | 2:11.5 | 154 | 840 | 20 | 162 | |
| r1,414 |
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Workout Graph
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RA 31 - 5 x 7 - W5S3 of 2k redux plan
youtu.be/7P9QiQZ2Wp4
Three different pace guides, three different intensities. This row is up to you.
🚣 5 x 7mins (1 min rests) at 20spm 🚣♀️
➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster)
➔Effort = 5-6 / 7-8 / 9-10/10
➔Speech = Comfortable / Tough / Unlikely
âť— If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. âť—
But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout. Just stick to 20spm.
00:00 Intro
01:48 Warmup
07:14 Main Session
47:18 Cooldown
app.erg.zone