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Kenny Muse v3:00/r...18 row

8,450m

Meters

36:00.0

Time

2:07.8

Pace

514

Calories

Rest Distance73m
Rest Time4:00.0
Overall Distance8,523m
Overall Time40:00.0
Average Watts168
Calories Per Hour876
Stroke Rate19
Stroke Count717
Drag Factor119

September 07, 2022 09:05:30

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

W20 - 3x12mins
90% of this session should be good quality steady-state rowing and the remaining 10% should be a strong effort to nudge onto the uncomfortable side of UT1 so target at least 5secs faster than your steady-state for the 1min blocks and then straight back down onto that consistent steady-state rhythm (+20/22secs 2k pace) 2mins rest between round.

3x12mins
Each 12mins is split into 3x4mins containing 3mins of steady-state roughly 19spm and 1min of UT1 roughly 22spm.
2mins rest between sets

3mins UT2, 1min UT1, 3mins UT2, 1min UT1, 3mins UT2, 1min UT1 - 2mins rest
erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
36:00.0 8,450m 2:07.8 168 876 19
3:00.0 693m 2:09.8 160 849 19
1:00.0 244m 2:02.9 188 948 22
3:00.0 695m 2:09.4 161 854 19
1:00.0 244m 2:02.9 188 948 22
3:00.0 693m 2:09.8 160 849 19
1:00.0 244m 2:02.9 188 948 22
r: 2:00 32m
3:00.0 696m 2:09.3 162 857 19
1:00.0 244m 2:02.9 188 948 22
3:00.0 693m 2:09.8 160 849 19
1:00.0 244m 2:02.9 188 948 22
3:00.0 694m 2:09.6 160 852 19
1:00.0 243m 2:03.4 186 940 22
r: 2:00 41m
3:00.0 694m 2:09.6 160 852 19
1:00.0 245m 2:02.4 191 956 22
3:00.0 693m 2:09.8 160 849 19
1:00.0 244m 2:02.9 188 948 23
3:00.0 694m 2:09.6 160 852 19
1:00.0 252m 1:59.0 207 1013 23
r73m

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