Jay Keith 8x500m/1:15r row
4,000
Meters
13:56.1
Time
1:44.5
Pace
310
Calories
| Rest Distance | 150 |
|---|---|
| Rest Time | 8:45.0 |
| Overall Distance | 4,150 |
| Overall Time | 22:41.1 |
| Average Watts | 307 |
|---|---|
| Calories Per Hour | 1355 |
| Stroke Rate | 32 |
| Stroke Count | 458 |
| Drag Factor | 116 |
January 14, 2026 11:30:56
Workout
RowErg
Workout Type
Interval:Distance
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 13:56.1 | 4,000 | 1:44.5 | 307 | 1355 | 32 | |
| 1:45.4 | 500 | 1:45.4 | 299 | 1328 | 32 | |
| 1:44.5 | 500 | 1:44.5 | 307 | 1355 | 32 | |
| 1:43.9 | 500 | 1:43.9 | 312 | 1373 | 32 | |
| 1:43.2 | 500 | 1:43.2 | 318 | 1395 | 33 | |
| 1:44.2 | 500 | 1:44.2 | 309 | 1364 | 33 | |
| 1:44.5 | 500 | 1:44.5 | 307 | 1355 | 33 | |
| 1:45.4 | 500 | 1:45.4 | 299 | 1328 | 34 | |
| 1:44.9 | 500 | 1:44.9 | 303 | 1343 | 34 | |
| r150 |
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Workout Graph
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500m x 8 (rest 1m15s) - Jay Keith Bespoke
app.erg.zone/w/lhbmZ4GPQ0G6Q7tV4sIXrQ