Melanie Coulson v3:00/r...18 row
8,533m
Meters
36:00.0
Time
2:06.5
Pace
528
Calories
| Rest Distance | 1,241m |
|---|---|
| Rest Time | 10:00.0 |
| Overall Distance | 9,774m |
| Overall Time | 46:00.0 |
| Average Watts | 173 |
|---|---|
| Calories Per Hour | 894 |
| Stroke Rate | 23 |
| Stroke Count | 846 |
| Drag Factor | 116 |
September 14, 2022 11:07:55
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 36:00.0 | 8,533m | 2:06.5 | 173 | 894 | 23 | |
| 3:00.0 | 693m | 2:09.8 | 160 | 849 | 22 | |
| 2:00.0 | 473m | 2:06.8 | 171 | 890 | 25 | |
| 1:00.0 | 241m | 2:04.4 | 181 | 924 | 26 | |
| r: 2:00 | 243m | |||||
| 3:00.0 | 699m | 2:08.7 | 164 | 864 | 22 | |
| 2:00.0 | 472m | 2:07.1 | 170 | 886 | 24 | |
| 1:00.0 | 243m | 2:03.4 | 186 | 940 | 26 | |
| r: 2:00 | 322m | |||||
| 3:00.0 | 703m | 2:08.0 | 167 | 874 | 22 | |
| 2:00.0 | 478m | 2:05.5 | 177 | 909 | 24 | |
| 1:00.0 | 242m | 2:03.9 | 184 | 932 | 26 | |
| r: 2:00 | 237m | |||||
| 3:00.0 | 709m | 2:06.9 | 171 | 888 | 22 | |
| 2:00.0 | 478m | 2:05.5 | 177 | 909 | 24 | |
| 1:00.0 | 246m | 2:01.9 | 193 | 964 | 26 | |
| r: 2:00 | 201m | |||||
| 3:00.0 | 708m | 2:07.1 | 170 | 886 | 22 | |
| 2:00.0 | 477m | 2:05.7 | 176 | 905 | 24 | |
| 1:00.0 | 244m | 2:02.9 | 188 | 948 | 26 | |
| r: 2:00 | 238m | |||||
| 3:00.0 | 705m | 2:07.6 | 168 | 878 | 22 | |
| 2:00.0 | 480m | 2:05.0 | 179 | 916 | 24 | |
| 1:00.0 | 245m | 2:02.4 | 191 | 956 | 26 | |
| r1,241m |
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ROWW33S4
Interval Time
5 or 6x 6min (3m/2m/1m)
rest 2 mins between sets
54-57% watts to start
rates 22/24/26
Start at 2k PB pace +18-20 seconds. Increase pace at least -2-3 seconds (~3-4%) with each rate change.
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