Jenni Crook v4:00/r...14 row

8,396m

Meters

38:00.0

Time

2:15.7

Pace

490

Calories

163

Heart Rate

Rest Distance12m
Rest Time1:30.0
Overall Distance8,408m
Overall Time39:30.0
Average Watts140
Calories Per Hour781
Stroke Rate20
Stroke Count764
Drag Factor102

June 01, 2021 06:32:35

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

19 min x 2 with 1:30 rests
Row the 19 mins as:
4min at 18spm / 2K+20 (5K+15)
3min at 20spm / 2K+18 (5K+13)
2min at 22spm / 2K+16 (5K+11)
1min at 24spm / 2K+12 (5K+7)
2min at 22spm / 2K+16 (5K+11)
3min at 20spm / 2K+18 (5K+13)
4min at 18spm / 2K+20 (5K+15)
This is still meant to feel like a bottom tier session overall. The last 1 minute will be a little faster than most bottom tiers, but it’s only for 1 minute and you then get rest. If at any point this feels tough, please back off a couple of seconds.

Intervals

Time Meters Pace Watts Cal/Hr S/M
38:00.0 8,396m 2:15.7 140 781 20 163
4:00.0 869m 2:18.0 133 757 18 156
3:00.0 667m 2:14.9 142 790 20 159
2:00.0 455m 2:11.8 153 825 22 163
1:00.0 233m 2:08.7 164 864 25 163
2:00.0 451m 2:13.0 149 811 23 163
3:00.0 664m 2:15.5 141 783 20 163
4:00.0 872m 2:17.6 134 762 19 163
r: 1:30 12m
4:00.0 871m 2:17.7 134 760 18 164
3:00.0 663m 2:15.7 140 781 20 166
2:00.0 448m 2:13.9 146 801 22 166
1:00.0 232m 2:09.3 162 857 24 167
2:00.0 448m 2:13.9 146 801 22 167
3:00.0 663m 2:15.7 140 781 20 167
4:00.0 866m 2:18.5 132 752 19 167
r12m

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