Francesco Battaglia v400m/1:00r...12 row
3,000
Meters
10:27.4
Time
1:44.5
Pace
230
Calories
164
Heart Rate
| Rest Distance | 218 |
|---|---|
| Rest Time | 12:45.0 |
| Overall Distance | 3,218 |
| Overall Time | 23:12.4 |
| Average Watts | 306 |
|---|---|
| Calories Per Hour | 1353 |
| Stroke Rate | 31 |
| Stroke Count | 327 |
| Drag Factor | 110 |
January 04, 2026 15:02:05
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 10:27.4 | 3,000 | 1:44.5 | 306 | 1353 | 31 | 164 | |
| 1:25.2 | 400 | 1:46.5 | 290 | 1297 | 30 | 161 | |
| r: 1:00 | 18 | ||||||
| 1:02.8 | 300 | 1:44.6 | 305 | 1350 | 32 | 163 | |
| r: 0:45 | 16 | ||||||
| 0:40.9 | 200 | 1:42.2 | 327 | 1426 | 34 | 163 | |
| r: 0:30 | 18 | ||||||
| 0:20.0 | 100 | 1:40.0 | 350 | 1504 | 36 | 160 | |
| r: 3:00 | 18 | ||||||
| 1:25.4 | 400 | 1:46.7 | 288 | 1290 | 30 | 164 | |
| r: 1:00 | 20 | ||||||
| 1:02.8 | 300 | 1:44.6 | 305 | 1350 | 31 | 166 | |
| r: 0:45 | 21 | ||||||
| 0:41.4 | 200 | 1:43.5 | 316 | 1386 | 30 | 164 | |
| r: 0:30 | 24 | ||||||
| 0:20.3 | 100 | 1:41.5 | 335 | 1451 | 35 | 162 | |
| r: 3:00 | 26 | ||||||
| 1:25.2 | 400 | 1:46.5 | 290 | 1297 | 29 | 166 | |
| r: 1:00 | 17 | ||||||
| 1:02.5 | 300 | 1:44.1 | 310 | 1365 | 31 | 167 | |
| r: 0:45 | 21 | ||||||
| 0:41.1 | 200 | 1:42.7 | 323 | 1410 | 34 | 166 | |
| r: 0:30 | 19 | ||||||
| 0:19.9 | 100 | 1:39.5 | 355 | 1522 | 36 | 163 | |
| r218 |
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Workout Graph
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3 x (400-300-200-100)
Interval Variable.
3 rounds of 400m - 300m - 200m - 100m
Rest is 1' - 45sec - 30secs between
3' between rounds
Playing around with 1k intervals (in a nice way ;-)).
Start around 105% and go with feel, use your strength, build into it, recover quickly and repeat.
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