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Melanie Coulson v500m/r...11 row

2,570m

Meters

10:57.3

Time

2:07.8

Pace

157

Calories

135

Heart Rate

Rest Distance1,302m
Rest Time14:17.0
Overall Distance3,872m
Overall Time25:14.3
Average Watts167
Calories Per Hour876
Stroke Rate21
Stroke Count236
Drag Factor110

January 06, 2024 11:00:39

Workout
RowErg

Workout Type
Variable Interval with Undefined Rest

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

Rowing - Warm Up
Structure
500 M 2 Hesitation/Vesper 14-16 sub target SPI
:30 5-8 stroked 2k Pace build
1' Paddle/vesper
500 M 2 Hesitation/Vesper 14-16 sub target SPI
:30 5-8 stroked 2k Pace build
1' Paddle/vesper
500 M 2 Hesitation/Vesper 14-16 sub target
:40 5-8 strokes 2k Pace build, then sustain 2k pace 10-15 strokes to make it feel light
UND 1' Paddle 8'-9' Stretch
30'' 2k Pace
90'' Paddle/vesper
30'' 10-12 stroke Max
90'' Paddle/vesper
30'' 2k Pace
90'' Paddle/vesper
30'' 10-12 stroke Max
90'' Paddle/vesper
30'' 2k Pace
UND 4'-6' MAXIMUM off then start
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
10:57.3 2,570m 2:07.8 167 876 21 135
2:14.6 500m 2:14.6 144 793 19 133
0:30.0 115m 2:10.4 158 842 24 132
r: 1:02 71m
2:18.9 500m 2:18.9 131 749 18 131
0:30.0 115m 2:10.4 158 842 26 136
r: 1:00 127m
2:13.8 500m 2:13.8 146 802 18 139
0:40.0 154m 2:09.8 160 849 26 141
r: 5:41 137m
0:30.0 135m 1:51.1 255 1178 28 130
r: 1:30 219m
0:30.0 134m 1:51.9 250 1158 26 142
r: 1:32 254m
0:30.0 140m 1:47.1 285 1279 30 144
r: 1:31 243m
0:30.0 137m 1:49.4 267 1217 26 142
r: 1:32 211m
0:30.0 139m 1:47.9 279 1258 28 140
r: 0:29 40m
r1,302m

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