Anita Norman v4:00/1:00r...9 row
7,210m
Meters
36:00.0
Time
2:29.7
Pace
391
Calories
156
Heart Rate
| Rest Distance | 120m |
|---|---|
| Rest Time | 9:06.0 |
| Overall Distance | 7,330m |
| Overall Time | 45:06.0 |
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 658 |
| Stroke Rate | 23 |
| Stroke Count | 842 |
| Drag Factor | 106 |
May 30, 2022 11:40:58
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 | 7,210m | 2:29.7 | 104 | 658 | 23 | 156 | |
| 4:00.0 | 755m | 2:38.9 | 87 | 600 | 21 | 148 | |
| r: 1:00 | 11m | ||||||
| 4:00.0 | 786m | 2:32.6 | 98 | 638 | 24 | 151 | |
| r: 1:00 | 14m | ||||||
| 4:00.0 | 852m | 2:20.8 | 125 | 731 | 27 | 166 | |
| r: 1:00 | 10m | ||||||
| 4:00.0 | 796m | 2:30.7 | 102 | 651 | 24 | 155 | |
| r: 1:00 | 15m | ||||||
| 4:00.0 | 765m | 2:36.8 | 91 | 612 | 20 | 149 | |
| r: 1:00 | 9m | ||||||
| 4:00.0 | 799m | 2:30.1 | 103 | 655 | 24 | 157 | |
| r: 1:00 | 11m | ||||||
| 4:00.0 | 871m | 2:17.7 | 134 | 760 | 27 | 171 | |
| r: 1:00 | 9m | ||||||
| 4:00.0 | 807m | 2:28.6 | 106 | 666 | 24 | 157 | |
| r: 1:00 | 19m | ||||||
| 4:00.0 | 780m | 2:33.8 | 96 | 630 | 20 | 151 | |
| r: 1:06 | 22m | ||||||
| r120m |
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RA 34 - 9 x 4mins - The Best All Round Workout
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.
erg.zone