Ian Bee v4:00/2:10r...12 row
9,031
Meters
36:00.0
Time
1:59.5
Pace
605
Calories
165
Heart Rate
| Rest Distance | 6,675 |
|---|---|
| Rest Time | 30:20.0 |
| Overall Distance | 15,706 |
| Overall Time | 1:06:20.0 |
| Average Watts | 205 |
|---|---|
| Calories Per Hour | 1008 |
| Stroke Rate | 26 |
| Stroke Count | 958 |
| Drag Factor | 124 |
August 25, 2026 07:03:29
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 | 9,031 | 1:59.5 | 205 | 1008 | 26 | 165 | |
| 4:00.0 | 894 | 2:14.2 | 145 | 810 | 18 | 134 | |
| r: 2:10 | 482 | ||||||
| 3:00.0 | 769 | 1:57.0 | 218 | 1060 | 28 | 166 | |
| r: 3:00 | 675 | ||||||
| 3:00.0 | 770 | 1:56.8 | 219 | 1060 | 27 | 171 | |
| r: 3:00 | 675 | ||||||
| 3:00.0 | 770 | 1:56.8 | 219 | 1060 | 28 | 168 | |
| r: 3:00 | 681 | ||||||
| 3:00.0 | 768 | 1:57.1 | 217 | 1040 | 28 | 174 | |
| r: 3:00 | 673 | ||||||
| 3:00.0 | 769 | 1:57.0 | 218 | 1060 | 28 | 171 | |
| r: 3:00 | 666 | ||||||
| 3:00.0 | 768 | 1:57.1 | 217 | 1040 | 28 | 172 | |
| r: 3:00 | 656 | ||||||
| 3:00.0 | 768 | 1:57.1 | 217 | 1040 | 28 | 171 | |
| r: 3:00 | 643 | ||||||
| 3:00.0 | 769 | 1:57.0 | 218 | 1040 | 28 | 170 | |
| r: 3:00 | 640 | ||||||
| 3:00.0 | 768 | 1:57.1 | 217 | 1040 | 28 | 170 | |
| r: 3:00 | 628 | ||||||
| 3:00.0 | 767 | 1:57.3 | 217 | 1040 | 28 | 167 | |
| r: 1:10 | 256 | ||||||
| 2:00.0 | 453 | 2:12.4 | 151 | 810 | 22 | 152 | |
| r6,675 |
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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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