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

10,449

Meters

46:00.0

Time

2:12.0

Pace

641

Calories

143

Heart Rate

Rest Distance279
Rest Time1:15.0
Overall Distance10,728
Overall Time47:15.0
Average Watts152
Calories Per Hour836
Stroke Rate18
Stroke Count848
Drag Factor124

August 31, 2026 07:11:46

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 10,449 2:12.0 152 836 18 143
4:00.0 902 2:13.0 149 825 18 136
r: 1:15 279
8:00.0 1,823 2:11.6 153 840 18 142
8:00.0 1,821 2:11.7 153 840 18 144
8:00.0 1,821 2:11.7 153 840 18 145
8:00.0 1,824 2:11.5 154 840 18 145
8:00.0 1,822 2:11.7 153 840 18 146
2:00.0 439 2:16.6 137 780 20 138
r279

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