Gene Benson v12:00/1:30r...4 row
3,423m
Meters
16:30.0
Time
2:24.6
Pace
189
Calories
| Rest Distance | 232m |
|---|---|
| Rest Time | 1:30.0 |
| Overall Distance | 3,655m |
| Overall Time | 18:00.0 |
| Average Watts | 116 |
|---|---|
| Calories Per Hour | 698 |
| Stroke Rate | 21 |
| Stroke Count | 343 |
| Drag Factor | 124 |
November 28, 2021 13:33:28
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 16:30.0 | 3,423m | 2:24.6 | 116 | 698 | 21 | |
| 12:00.0 | 2,503m | 2:23.8 | 118 | 704 | 22 | |
| r: 1:30 | 232m | |||||
| 2:00.0 | 399m | 2:30.3 | 103 | 654 | 19 | |
| 2:00.0 | 410m | 2:26.3 | 112 | 684 | 19 | |
| 0:30.0 | 111m | 2:15.1 | 142 | 788 | 20 | |
| r232m |
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Workout Graph
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12 min stroke pyramid.
- 10/20/30/40/50/40/30/20/10 strokes on, with 10 easy strokes in between
(only made it back to 30 on back side of pyramid in 12 mins allotted)
- 18-22 spm
1:30 rest
One 4:30 interval for an over/under workout at 18 spm.
- 2 mins at comfortable split
- 2 mins at 2 secs faster split
- 30 secs hard as possible