Gene Benson v1:00/0:30r...11 row
4,472m
Meters
21:30.0
Time
2:24.2
Pace
248
Calories
| Rest Distance | 692m |
|---|---|
| Rest Time | 5:30.0 |
| Overall Distance | 5,164m |
| Overall Time | 27:00.0 |
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 701 |
| Stroke Rate | 21 |
| Stroke Count | 456 |
| Drag Factor | 124 |
December 22, 2021 10:23:45
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 21:30.0 | 4,472m | 2:24.2 | 117 | 701 | 21 | |
| 1:00.0 | 196m | 2:33.0 | 98 | 635 | 20 | |
| r: 0:30 | 86m | |||||
| 1:30.0 | 303m | 2:28.5 | 107 | 667 | 20 | |
| r: 0:30 | 76m | |||||
| 2:00.0 | 417m | 2:23.8 | 117 | 704 | 22 | |
| r: 0:30 | 79m | |||||
| 3:00.0 | 646m | 2:19.3 | 129 | 745 | 22 | |
| r: 0:30 | 77m | |||||
| 2:00.0 | 443m | 2:15.4 | 141 | 784 | 22 | |
| r: 0:30 | 69m | |||||
| 1:30.0 | 328m | 2:17.1 | 136 | 766 | 20 | |
| r: 0:30 | 55m | |||||
| 1:00.0 | 226m | 2:12.7 | 150 | 814 | 21 | |
| r: 1:30 | 154m | |||||
| 2:00.0 | 420m | 2:22.8 | 120 | 713 | 19 | |
| 2:00.0 | 429m | 2:19.8 | 128 | 740 | 19 | |
| 0:30.0 | 127m | 1:58.1 | 212 | 1031 | 30 | |
| r: 1:00 | 96m | |||||
| 5:00.0 | 937m | 2:40.0 | 85 | 593 | 22 | |
| r692m |
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Couch to 2K plan, W1D1
Stroke Pyramids and Over-Unders
5 min cool down