Gene Benson v1:00/0:30r...14 row
5,196m
Meters
26:00.0
Time
2:30.1
Pace
281
Calories
| Rest Distance | 650m |
|---|---|
| Rest Time | 6:30.0 |
| Overall Distance | 5,846m |
| Overall Time | 32:30.0 |
| Average Watts | 103 |
|---|---|
| Calories Per Hour | 656 |
| Stroke Rate | 21 |
| Stroke Count | 549 |
| Drag Factor | 127 |
January 04, 2022 18:44:17
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 26:00.0 | 5,196m | 2:30.1 | 103 | 656 | 21 | |
| 1:00.0 | 184m | 2:43.0 | 81 | 577 | 21 | |
| r: 0:30 | 69m | |||||
| 1:30.0 | 293m | 2:33.5 | 97 | 632 | 21 | |
| r: 0:30 | 72m | |||||
| 2:00.0 | 403m | 2:28.8 | 106 | 664 | 23 | |
| r: 0:30 | 80m | |||||
| 3:00.0 | 610m | 2:27.5 | 109 | 675 | 22 | |
| r: 0:30 | 34m | |||||
| 2:00.0 | 409m | 2:26.6 | 111 | 681 | 22 | |
| r: 0:30 | 54m | |||||
| 1:30.0 | 297m | 2:31.5 | 101 | 646 | 21 | |
| r: 0:30 | 63m | |||||
| 1:00.0 | 212m | 2:21.5 | 124 | 725 | 20 | |
| r: 1:30 | 113m | |||||
| 2:00.0 | 422m | 2:22.1 | 122 | 719 | 19 | |
| 2:00.0 | 432m | 2:18.8 | 131 | 749 | 19 | |
| 0:30.0 | 113m | 2:12.7 | 150 | 814 | 20 | |
| r: 1:00 | 90m | |||||
| 2:00.0 | 434m | 2:18.2 | 132 | 755 | 21 | |
| 2:00.0 | 445m | 2:14.8 | 143 | 791 | 21 | |
| 0:30.0 | 116m | 2:09.3 | 162 | 857 | 20 | |
| r: 1:00 | 75m | |||||
| 5:00.0 | 826m | 3:01.5 | 58 | 501 | 22 | |
| r650m |
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Couch to 2K plan, W2D1
Stroke Pyramids and Over-Unders
5 min cool down