Patricia Hagen v3:00/3:08r...10 row
4,061
Meters
30:00.0
Time
3:41.6
Pace
201
Calories
104
Heart Rate
| Rest Distance | 139 |
|---|---|
| Rest Time | 27:25.0 |
| Overall Distance | 4,200 |
| Overall Time | 57:25.0 |
| Average Watts | 32 |
|---|---|
| Calories Per Hour | 410 |
| Stroke Rate | 25 |
| Stroke Count | 766 |
| Drag Factor | 89 |
April 28, 2026 19:37:07
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 | 4,061 | 3:41.6 | 32 | 410 | 25 | 104 | |
| 3:00.0 | 399 | 3:45.5 | 30 | 404 | 26 | 97 | |
| r: 3:08 | 11 | ||||||
| 3:00.0 | 397 | 3:46.7 | 30 | 403 | 25 | 100 | |
| r: 2:17 | 14 | ||||||
| 3:00.0 | 403 | 3:43.3 | 31 | 408 | 26 | 100 | |
| r: 1:44 | 12 | ||||||
| 3:00.0 | 409 | 3:40.0 | 33 | 413 | 26 | 104 | |
| r: 3:06 | 14 | ||||||
| 3:00.0 | 404 | 3:42.7 | 32 | 408 | 25 | 107 | |
| r: 3:03 | 16 | ||||||
| 3:00.0 | 401 | 3:44.4 | 31 | 406 | 25 | 102 | |
| r: 3:01 | 16 | ||||||
| 3:00.0 | 409 | 3:40.0 | 33 | 413 | 25 | 105 | |
| r: 3:27 | 14 | ||||||
| 3:00.0 | 422 | 3:33.2 | 36 | 424 | 25 | 109 | |
| r: 2:58 | 15 | ||||||
| 3:00.0 | 409 | 3:40.0 | 33 | 413 | 26 | 108 | |
| r: 3:00 | 13 | ||||||
| 3:00.0 | 407 | 3:41.1 | 32 | 411 | 27 | 108 | |
| r: 1:41 | 14 | ||||||
| r139 |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA06 - W1S2 10 x 3 min
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.
app.erg.zone