Ian Bee v4:00/2:10r...12 row
8,922
Meters
36:00.0
Time
2:01.0
Pace
589
Calories
161
Heart Rate
| Rest Distance | 6,785 |
|---|---|
| Rest Time | 30:20.0 |
| Overall Distance | 15,707 |
| Overall Time | 1:06:20.0 |
| Average Watts | 197 |
|---|---|
| Calories Per Hour | 981 |
| Stroke Rate | 26 |
| Stroke Count | 960 |
| Drag Factor | 128 |
July 21, 2026 07:43:30
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 36:00.0 | 8,922 | 2:01.0 | 197 | 981 | 26 | 161 | |
| 4:00.0 | 878 | 2:16.6 | 137 | 780 | 18 | 138 | |
| r: 2:10 | 484 | ||||||
| 3:00.0 | 762 | 1:58.1 | 212 | 1020 | 28 | 160 | |
| r: 3:00 | 676 | ||||||
| 3:00.0 | 759 | 1:58.5 | 210 | 1020 | 28 | 164 | |
| r: 3:00 | 675 | ||||||
| 3:00.0 | 758 | 1:58.7 | 209 | 1020 | 28 | 166 | |
| r: 3:00 | 678 | ||||||
| 3:00.0 | 759 | 1:58.5 | 210 | 1020 | 28 | 166 | |
| r: 3:00 | 675 | ||||||
| 3:00.0 | 760 | 1:58.4 | 211 | 1020 | 28 | 166 | |
| r: 3:00 | 674 | ||||||
| 3:00.0 | 760 | 1:58.4 | 211 | 1020 | 28 | 168 | |
| r: 3:00 | 673 | ||||||
| 3:00.0 | 759 | 1:58.5 | 210 | 1020 | 28 | 166 | |
| r: 3:00 | 667 | ||||||
| 3:00.0 | 759 | 1:58.5 | 210 | 1020 | 28 | 166 | |
| r: 3:00 | 663 | ||||||
| 3:00.0 | 757 | 1:58.8 | 208 | 1020 | 28 | 167 | |
| r: 3:00 | 662 | ||||||
| 3:00.0 | 757 | 1:58.8 | 208 | 1020 | 28 | 166 | |
| r: 1:10 | 258 | ||||||
| 2:00.0 | 455 | 2:11.8 | 153 | 810 | 21 | 152 | |
| r6,785 |
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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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