Anita Norman v4:00/1:00r...9 row
7,308m
Meters
36:00.0
Time
2:27.7
Pace
401
Calories
159
Heart Rate
| Rest Distance | 119m |
|---|---|
| Rest Time | 9:06.0 |
| Overall Distance | 7,427m |
| Overall Time | 45:06.0 |
| Average Watts | 108 |
|---|---|
| Calories Per Hour | 673 |
| Stroke Rate | 23 |
| Stroke Count | 841 |
| Drag Factor | 107 |
July 18, 2022 11:29:02
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 | 7,308m | 2:27.7 | 108 | 673 | 23 | 159 | |
| 4:00.0 | 743m | 2:41.5 | 83 | 585 | 20 | 141 | |
| r: 1:00 | 15m | ||||||
| 4:00.0 | 780m | 2:33.8 | 96 | 630 | 24 | 150 | |
| r: 1:00 | 12m | ||||||
| 4:00.0 | 855m | 2:20.3 | 127 | 735 | 28 | 164 | |
| r: 1:00 | 11m | ||||||
| 4:00.0 | 822m | 2:25.9 | 112 | 687 | 24 | 162 | |
| r: 1:00 | 9m | ||||||
| 4:00.0 | 790m | 2:31.8 | 100 | 643 | 20 | 160 | |
| r: 1:00 | 7m | ||||||
| 4:00.0 | 824m | 2:25.6 | 113 | 690 | 24 | 165 | |
| r: 1:00 | 8m | ||||||
| 4:00.0 | 868m | 2:18.2 | 132 | 755 | 27 | 171 | |
| r: 1:00 | 38m | ||||||
| 4:00.0 | 828m | 2:24.9 | 115 | 695 | 24 | 166 | |
| r: 1:00 | 10m | ||||||
| 4:00.0 | 798m | 2:30.3 | 103 | 654 | 20 | 159 | |
| r: 1:06 | 9m | ||||||
| r119m |
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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