Melanie Coulson v300m/4:00r...6 row
1,600
Meters
5:53.0
Time
1:50.3
Pace
114
Calories
151
Heart Rate
| Rest Distance | 2,273 |
|---|---|
| Rest Time | 20:00.0 |
| Overall Distance | 3,873 |
| Overall Time | 25:53.0 |
| Average Watts | 261 |
|---|---|
| Calories Per Hour | 1162 |
| Stroke Rate | 35 |
| Stroke Count | 210 |
| Drag Factor | 122 |
May 19, 2026 06:56:47
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 5:53.0 | 1,600 | 1:50.3 | 261 | 1162 | 35 | 151 | |
| 1:06.7 | 300 | 1:51.1 | 255 | 1133 | 35 | 144 | |
| r: 4:00 | 452 | ||||||
| 1:06.5 | 300 | 1:50.8 | 257 | 1136 | 35 | 151 | |
| r: 4:00 | 488 | ||||||
| 1:06.1 | 300 | 1:50.1 | 262 | 1198 | 36 | 153 | |
| r: 4:00 | 405 | ||||||
| 1:06.2 | 300 | 1:50.3 | 261 | 1196 | 36 | 155 | |
| r: 4:00 | 484 | ||||||
| 1:06.3 | 300 | 1:50.5 | 259 | 1140 | 35 | 157 | |
| r: 4:00 | 444 | ||||||
| 0:21.3 | 100 | 1:46.5 | 290 | 1183 | 37 | 143 | |
| r2,273 |
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Workout Graph
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Spartan 300 Sprintzzz (5 x 300m)
5 x 300m
4 mins rest between
34 - 36 SPM
90-95% 500m PB
Target splits: 1:50 - 1:55
THEN… 100m max
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