Patricia Hagen v5:00/2:31r...6 row
3,848
Meters
30:00.0
Time
3:53.8
Pace
193
Calories
100
Heart Rate
| Rest Distance | 72 |
|---|---|
| Rest Time | 14:57.0 |
| Overall Distance | 3,920 |
| Overall Time | 44:57.0 |
| Average Watts | 27 |
|---|---|
| Calories Per Hour | 394 |
| Stroke Rate | 22 |
| Stroke Count | 662 |
| Drag Factor | 103 |
April 27, 2026 19:45:10
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 30:00.0 | 3,848 | 3:53.8 | 27 | 394 | 22 | 100 | |
| 5:00.0 | 640 | 3:54.3 | 27 | 393 | 24 | 98 | |
| r: 2:31 | 11 | ||||||
| 5:00.0 | 626 | 3:59.6 | 25 | 387 | 21 | 96 | |
| r: 2:14 | 14 | ||||||
| 5:00.0 | 635 | 3:56.2 | 27 | 391 | 20 | 99 | |
| r: 2:26 | 13 | ||||||
| 5:00.0 | 642 | 3:53.6 | 27 | 394 | 21 | 102 | |
| r: 3:46 | 11 | ||||||
| 5:00.0 | 636 | 3:55.8 | 27 | 391 | 21 | 101 | |
| r: 3:44 | 12 | ||||||
| 5:00.0 | 667 | 3:44.8 | 31 | 405 | 25 | 105 | |
| r: 0:16 | 11 | ||||||
| r72 |
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Workout Graph
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RA05 - W1S1 30 min @ 20spm w/power stroke
youtu.be/9W0NhxKl2cY
Fitness boosting Rowing Machine workout that can be used as the 2K Plan W1S1 alternative
🚣 After a 4min warm up, row 30mins at 20spm - with a power stroke every minute. 🚣♀️
BOTTOM TIER WORKOUT
➔Pace Guide = 2K+18 (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable
âť— A simple 30 minutes at 20spm - but at every 1 minute, I want you to do a POWER stroke, push with all you've got for one stroke. âť—
This session is an 'alternate' to the original W1S1 on the 2K plan. Not that there's anything wrong with the original, but as some people go over the plan a few times, I thought I'd take the chance to make some alternates - and/or go through the ones that may have had sound errors etc.
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