On-Water Rowing | 11.2km Full Analysis

• Date: 2026-02-03 07:17
• Location: Pudong · Huamu Subdistrict

Summary

• Total Distance: 11.17 km
• Total Time (Elapsed): 60.2 min
• Moving Time: 60.2 min
• Avg Pace: 2:41.7 /500m
• Avg Rate: 17 spm
• Avg HR: 137 bpm

Best Efforts

• Fastest 500m: 2:18.6 (2:18)
• Fastest 1000m: 2:22.7 (4:45)
• Fastest 2000m: 2:28.4 (9:53)
• Fastest 4000m: 2:34.2 (20:34)
• Fastest 10000m: 2:38.9 (52:59)

Coach Review

Training Summary

This was a high-quality 11.2km aerobic endurance training, split into two segments of ~5.6km each. While the overall intensity was controlled within UT2, the second segment demonstrated an amazing technical leap.

Highlights

• Significant Efficiency Boost (DPS Surge): The biggest surprise was in the second segment, where your rate dropped from 18 to 17 spm, yet your pace improved from 2:47 to 2:36 /500m! This translates directly to a Distance Per Stroke (DPS) surge from 10.0m to 11.3m (+13%). This indicates excellent water feel and suspension in the second half.
• Positive Heart Rate Response: With the increase in speed and power per stroke in the second half, average HR rose from 131 to 144 bpm, which is a normal physiological response and remained in a solid aerobic zone.

Coach Advice

• Remember the Feeling: This state of "low rate, high speed" is the essence of rowing technique. Reflect on what body component (cleaner catch? more solid leg drive?) enabled this change, and try to replicate it in your next warm-up.
• Solid Aerobic Base: 60 minutes of consistent output proves a strong endurance foundation. Keep it up!