Kenny Muse v5:00/r...9 row
7,393m
Meters
30:00.0
Time
2:01.7
Pace
479
Calories
| Rest Distance | 118m |
|---|---|
| Rest Time | 6:00.0 |
| Overall Distance | 7,511m |
| Overall Time | 36:00.0 |
| Average Watts | 194 |
|---|---|
| Calories Per Hour | 967 |
| Stroke Rate | 21 |
| Stroke Count | 636 |
| Drag Factor | 119 |
September 12, 2021 00:57:21
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 7,393m | 2:01.7 | 194 | 967 | 21 | |
| 5:00.0 | 1,201m | 2:04.8 | 180 | 918 | 18 | |
| 3:00.0 | 732m | 2:02.9 | 188 | 948 | 20 | |
| 2:00.0 | 495m | 2:01.2 | 197 | 976 | 22 | |
| r: 3:00 | 44m | |||||
| 5:00.0 | 1,234m | 2:01.5 | 195 | 970 | 20 | |
| 3:00.0 | 745m | 2:00.8 | 199 | 983 | 22 | |
| 2:00.0 | 505m | 1:58.8 | 209 | 1018 | 24 | |
| r: 3:00 | 74m | |||||
| 5:00.0 | 1,239m | 2:01.0 | 197 | 978 | 22 | |
| 3:00.0 | 728m | 2:03.6 | 185 | 937 | 23 | |
| 2:00.0 | 515m | 1:56.5 | 221 | 1061 | 26 | |
| r118m |
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Variable Time
3x 5m/3m/2m
Rest 3-6min
Rate 18/20/22, 20/22/24, 22/24/26
These are 3x 10min continuous sets with rate increases along the way. R18 reps start at 2k + 19-20 sec. R20 reps start at 2k + 17-18 sec. R22 reps start at 2k + 15-16 sec. Increase pace at least -2 sec for each rate increase. Ok