Anita Norman v4:00/1:00r...9 row
7,554m
Meters
36:00.0
Time
2:22.9
Pace
423
Calories
| Rest Distance | 138m |
|---|---|
| Rest Time | 9:06.0 |
| Overall Distance | 7,692m |
| Overall Time | 45:06.0 |
| Average Watts | 120 |
|---|---|
| Calories Per Hour | 712 |
| Stroke Rate | 23 |
| Stroke Count | 848 |
| Drag Factor | 109 |
August 23, 2021 11:31:01
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 36:00.0 | 7,554m | 2:22.9 | 120 | 712 | 23 | |
| 4:00.0 | 807m | 2:28.6 | 106 | 666 | 20 | |
| r: 1:00 | 25m | |||||
| 4:00.0 | 841m | 2:22.6 | 120 | 714 | 24 | |
| r: 1:00 | 20m | |||||
| 4:00.0 | 882m | 2:16.0 | 139 | 778 | 28 | |
| r: 1:00 | 17m | |||||
| 4:00.0 | 841m | 2:22.6 | 120 | 714 | 24 | |
| r: 1:00 | 11m | |||||
| 4:00.0 | 808m | 2:28.5 | 107 | 667 | 20 | |
| r: 1:00 | 20m | |||||
| 4:00.0 | 841m | 2:22.6 | 120 | 714 | 24 | |
| r: 1:00 | 13m | |||||
| 4:00.0 | 885m | 2:15.5 | 140 | 783 | 28 | |
| r: 1:00 | 10m | |||||
| 4:00.0 | 841m | 2:22.6 | 120 | 714 | 24 | |
| r: 1:00 | 11m | |||||
| 4:00.0 | 808m | 2:28.5 | 107 | 667 | 20 | |
| r: 1:06 | 11m | |||||
| r138m |
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Workout Graph
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This really is The Best All Round workout. If you’re ever in two minds about what to do for a session, row this one.
Row at 20/24/28/24/20/24/28/24/20 spm
Start at 2k+18 (5/10 effort)
Increase 6 seconds for 24spm
Increase another 6 seconds for 28spm
Then decrease back 6 seconds for 24
And back to 2k+18 for the 20.