Patrik Gustafsson 12x500m/1:30r row
6,000m
Meters
21:04.2
Time
1:45.3
Pace
461
Calories
147
Heart Rate
| Rest Distance | 500m |
|---|---|
| Rest Time | 16:30.0 |
| Overall Distance | 6,500m |
| Overall Time | 37:34.2 |
| Average Watts | 299 |
|---|---|
| Calories Per Hour | 1330 |
| Stroke Rate | 28 |
| Stroke Count | 603 |
| Drag Factor | 114 |
September 16, 2021 18:56:20
Workout
RowErg
Workout Type
Interval:Distance
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 21:04.2 | 6,000m | 1:45.3 | 299 | 1330 | 28 | 147 |
| 1:46.4 | 500m | 1:46.4 | 291 | 1300 | 30 | 135 |
| 1:46.4 | 500m | 1:46.4 | 291 | 1300 | 28 | 137 |
| 1:46.3 | 500m | 1:46.3 | 291 | 1302 | 28 | 143 |
| 1:46.2 | 500m | 1:46.2 | 292 | 1305 | 28 | 144 |
| 1:45.9 | 500m | 1:45.9 | 295 | 1314 | 28 | 145 |
| 1:45.9 | 500m | 1:45.9 | 295 | 1314 | 28 | 147 |
| 1:45.9 | 500m | 1:45.9 | 295 | 1314 | 28 | 147 |
| 1:45.7 | 500m | 1:45.7 | 296 | 1320 | 28 | 149 |
| 1:44.9 | 500m | 1:44.9 | 303 | 1343 | 29 | 152 |
| 1:44.7 | 500m | 1:44.7 | 305 | 1349 | 29 | 153 |
| 1:44.3 | 500m | 1:44.3 | 308 | 1361 | 28 | 155 |
| 1:41.5 | 500m | 1:41.5 | 335 | 1451 | 31 | 160 |
| r500m |
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Workout Graph
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500m x 12 (rest 90s). Aim to do this at your 5km stroke rate, which ideally is in the higher 20s.
Start around 2km pace plus 3-5s/500m. Increase pace if possible throughout.
The last few reps the rate can be higher to reflect the end of a 5km.