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Francesco Battaglia v300m/r...8 row

2,400

Meters

9:23.5

Time

1:57.3

Pace

164

Calories

160

Heart Rate

Rest Distance66
Rest Time1:20.0
Overall Distance2,466
Overall Time10:43.5
Average Watts216
Calories Per Hour1047
Stroke Rate24
Stroke Count225
Drag Factor104

May 15, 2026 08:53:07

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

Zig-Zag
5 × 1,000 m (20 seconds rest): with the first 500 m < 15 spm, the second 500 m > 30 spm

Zig‑Zag is controlled chaos: five repeats of 1,000 m with only 20 seconds to reset, where each kilometre flips from low‑rate strength to high‑rate speed. The first 500 m of each 1000m must be rowed 15 spm and below (average for the 500m), demanding patience, length, and impeccable connection; the second 500m must be 30 spm and above (average for the 500m), forcing you to switch instantly to sharp, snappy acceleration. Success comes from discipline on the low‑rate half: long strokes, heavy drive, stable core, followed by explosive but efficient turnover when the rate opens up. Nail the transitions, stay tidy under fatigue, and the metres will melt away.

Scoring: Overall time (excluding rest)
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
9:23.5 2,400 1:57.3 216 1047 24 160
1:11.4 300 1:59.0 208 1008 19 149
1:03.3 300 1:45.5 298 1308 30 163
r: 0:20 17
1:12.8 300 2:01.3 196 939 20 153
1:07.3 300 1:52.1 248 1176 29 166
r: 0:20 15
1:13.2 300 2:02.0 193 934 20 156
1:07.3 300 1:52.1 248 1123 29 166
r: 0:20 14
1:21.9 300 2:16.5 138 835 19 161
1:06.3 300 1:50.5 259 1140 29 170
r: 0:20 20
r66

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