Melanie Coulson v0:30/r...12 row
4,679m
Meters
20:00.0
Time
2:08.2
Pace
284
Calories
| Rest Distance | 427m |
|---|---|
| Rest Time | 6:00.0 |
| Overall Distance | 5,106m |
| Overall Time | 26:00.0 |
| Average Watts | 166 |
|---|---|
| Calories Per Hour | 871 |
| Stroke Rate | 20 |
| Stroke Count | 404 |
| Drag Factor | 103 |
October 25, 2022 06:43:30
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 20:00.0 | 4,679m | 2:08.2 | 166 | 871 | 20 | |
| 0:30.0 | 113m | 2:12.7 | 150 | 814 | 20 | |
| 4:00.0 | 916m | 2:11.0 | 156 | 835 | 20 | |
| 0:30.0 | 118m | 2:07.1 | 170 | 886 | 20 | |
| r: 1:30 | 91m | |||||
| 0:30.0 | 120m | 2:05.0 | 179 | 916 | 20 | |
| 4:00.0 | 928m | 2:09.3 | 162 | 857 | 20 | |
| 0:30.0 | 120m | 2:05.0 | 179 | 916 | 20 | |
| r: 1:30 | 158m | |||||
| 0:30.0 | 120m | 2:05.0 | 179 | 916 | 20 | |
| 4:00.0 | 938m | 2:07.9 | 167 | 875 | 21 | |
| 0:30.0 | 119m | 2:06.0 | 175 | 901 | 20 | |
| r: 1:30 | 105m | |||||
| 0:30.0 | 121m | 2:03.9 | 184 | 932 | 22 | |
| 4:00.0 | 947m | 2:06.7 | 172 | 892 | 20 | |
| 0:30.0 | 120m | 2:05.0 | 179 | 916 | 20 | |
| r: 1:30 | 73m | |||||
| r427m |
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Workout Graph
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ROWW39S4
Interval Time
5x 5min (:30/4:00/:30)
rest 1:30
rate 20 throughout
"POWER 10" on first and last :30 of each 5min rep. 2k PB pace +16-20 seconds during middle 4 minutes.
erg.zone