Tuesday, 12 December 2023

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome!

 

Endurance:

1500m Row*

3:00 Rest

3600m Bike*

3:00 Rest

 

2 Rounds for time and pacing control

*Goal is to increase pace every 500m on row and every 900m on bike

 

 

Post results and experiences to comments

8 Responses
  1. Brian Flynn

    31:38 total time
    Rd 1 row pace goal; 1:56, 1:53, 1:50/500m
    Rd1 bike pace goal; 58, 60, 62, 64 rpm

    Rd 2 row goal; 1:53, 1:50, 1:47/500m
    Rd2 bike goal; 60, 62, 64, 66 rpm

    Row; 5:45 & 5:33
    Bike; 5:48 & 5:36

    Row pace was harder to hold steady than bike pace.

  2. sflynn

    35:00 total time

    Round 1:
    Row: 2:17.8, 2:09.1, 2:00.4
    Bike: 52,56,59,61

    Round 2:
    Row: 2:20.7, 2:11.1, 2:04.5
    Bike: 53,56,59,61

  3. White Ape

    32:36
    Rd 1 row – 1:59/1:51/1:49 (definitely feeling tired on the rower)
    Rd 1 bike – 55/58/62/65 rpm
    Rd 2 row – 2:03/1:57/1:52
    Rd 2 bike – 56/59/63/69 rpm

    Toastier than I had anticipated. But get pace work!

  4. Kylee Ellis

    37:45
    Started on bike paced 900m @ 50 RPM, 1800 @ 51, 2700 @ 53, and 3600 @ 54 RPM
    Felt shot afterwards but I feel like I could’ve gone harder in the 900-1800m
    Row paced 500m @ 2:25, 1000m @ 2:20, & 1500m @ 2:15
    Kept pace in first round but second round I finished 1500m @ 2:23 (left ankle started to hurt in push off)