Melanie Coulson 4x4:00/4:00r row
3,862
Meters
16:00.0
Time
2:04.2
Pace
245
Calories
157
Heart Rate
| Rest Distance | 1,175 |
|---|---|
| Rest Time | 12:00.0 |
| Overall Distance | 5,037 |
| Overall Time | 28:00.0 |
| Average Watts | 182 |
|---|---|
| Calories Per Hour | 927 |
| Stroke Rate | 28 |
| Stroke Count | 456 |
| Drag Factor | 118 |
April 10, 2026 06:32:33
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 16:00.0 | 3,862 | 2:04.2 | 182 | 927 | 28 | 157 |
| 4:00.0 | 950 | 2:06.3 | 174 | 897 | 28 | 150 |
| 4:00.0 | 963 | 2:04.6 | 181 | 922 | 28 | 155 |
| 4:00.0 | 968 | 2:03.9 | 184 | 932 | 29 | 161 |
| 4:00.0 | 980 | 2:02.4 | 191 | 956 | 29 | 164 |
| r1,175 |
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Workout Graph
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Mighty fours
4 x 4 mins, 4 mins rest between
28-30 spm
70- 80% of 500m PB
Target split: 2:05 - 2:16
app.erg.zone