Francesco Battaglia v3:00/r...9 row
5,298m
Meters
21:00.0
Time
1:58.9
Pace
351
Calories
158
Heart Rate
| Rest Distance | 419m |
|---|---|
| Rest Time | 3:00.0 |
| Overall Distance | 5,717m |
| Overall Time | 24:00.0 |
| Average Watts | 208 |
|---|---|
| Calories Per Hour | 1016 |
| Stroke Rate | 26 |
| Stroke Count | 547 |
| Drag Factor | 120 |
July 01, 2021 07:59:12
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 21:00.0 | 5,298m | 1:58.9 | 208 | 1016 | 26 | 158 | |
| 3:00.0 | 743m | 2:01.1 | 197 | 977 | 24 | 147 | |
| 1:00.0 | 258m | 1:56.2 | 223 | 1066 | 27 | 153 | |
| 1:00.0 | 257m | 1:56.7 | 220 | 1057 | 28 | 155 | |
| r: 1:30 | 228m | ||||||
| 3:00.0 | 749m | 2:00.1 | 202 | 994 | 24 | 152 | |
| 2:00.0 | 501m | 1:59.7 | 204 | 1001 | 27 | 157 | |
| 2:00.0 | 511m | 1:57.4 | 216 | 1044 | 29 | 162 | |
| r: 1:30 | 191m | ||||||
| 3:00.0 | 761m | 1:58.2 | 212 | 1028 | 24 | 160 | |
| 3:00.0 | 759m | 1:58.5 | 210 | 1022 | 27 | 166 | |
| 3:00.0 | 761m | 1:58.2 | 212 | 1028 | 28 | 168 | |
| r419m |
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***THRESHOLD TRAINING***
INTERVAL VARIABLE
5min/7min/9min
1:30 REST
Set 1:
3/1/1 @ 24/26/28 (5min)
Set2:
3/2/2 @ 24/26/28 (7min)
Set 3:
3/3/3 @ 24/26/28 (9min)
PACING NOTES
Start:
Rate 24 @ 2k + 12- 14 seconds
Rate 26 - 2-3seconds
Rate 28 - 2-3seconds
Challenge yourself to hold on to the same splits through the workout! Yes, It’s gonna sting in the 3rd set.
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