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Melanie Coulson v0:40/0:20r...20 row

3,303

Meters

13:20.0

Time

2:01.1

Pace

205

Calories

153

Heart Rate

Rest Distance1,110
Rest Time10:00.0
Overall Distance4,413
Overall Time23:20.0
Average Watts197
Calories Per Hour978
Stroke Rate29
Stroke Count388
Drag Factor116

March 26, 2026 12:58:47

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

40-second smashes
Two sets:
40 secs hard, 20 secs rest x 10
4 mins rest between sets
28-30 spm
75-85% of 500m PB
Target splits: 2:00 - 2:11
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
13:20.0 3,303 2:01.1 197 978 29 153
0:40.0 166 2:00.4 200 988 29 121
r: 0:20 63
0:40.0 167 1:59.7 204 1001 29 147
r: 0:20 50
0:40.0 162 2:03.4 186 940 30 148
r: 0:20 49
0:40.0 161 2:04.2 183 928 29 147
r: 0:20 43
0:40.0 162 2:03.4 186 940 29 150
r: 0:20 56
0:40.0 164 2:01.9 193 964 29 151
r: 0:20 54
0:40.0 163 2:02.6 189 952 29 152
r: 0:20 29
0:40.0 164 2:01.9 193 964 30 153
r: 0:20 46
0:40.0 163 2:02.6 189 952 29 151
r: 0:20 48
0:40.0 164 2:01.9 193 964 29 155
r: 4:00 295
0:40.0 166 2:00.4 200 988 29 149
r: 0:20 59
0:40.0 166 2:00.4 200 988 30 156
r: 0:20 53
0:40.0 164 2:01.9 193 964 29 157
r: 0:20 39
0:40.0 164 2:01.9 193 964 29 157
r: 0:20 28
0:40.0 166 2:00.4 200 988 29 158
r: 0:20 44
0:40.0 166 2:00.4 200 988 29 161
r: 0:20 37
0:40.0 167 1:59.7 204 1001 29 163
r: 0:20 39
0:40.0 169 1:58.3 211 1026 30 162
r: 0:20 33
0:40.0 169 1:58.3 211 1026 32 163
r: 0:20 45
0:40.0 173 1:55.6 227 1079 32 167
r1,110

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