Francesco Battaglia v3:00/r...9 row
5,228
Meters
21:00.0
Time
2:00.5
Pace
341
Calories
153
Heart Rate
| Rest Distance | 380 |
|---|---|
| Rest Time | 3:00.0 |
| Overall Distance | 5,608 |
| Overall Time | 24:00.0 |
| Average Watts | 200 |
|---|---|
| Calories Per Hour | 974 |
| Stroke Rate | 25 |
| Stroke Count | 542 |
| Drag Factor | 125 |
November 03, 2021 07:18:06
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 | 5,228 | 2:00.5 | 200 | 974 | 25 | 153 | |
| 3:00.0 | 732 | 2:02.9 | 188 | 940 | 24 | 141 | |
| 1:00.0 | 249 | 2:00.4 | 200 | 960 | 27 | 145 | |
| 1:00.0 | 256 | 1:57.1 | 217 | 1020 | 28 | 150 | |
| r: 1:30 | 248 | ||||||
| 3:00.0 | 742 | 2:01.2 | 196 | 960 | 24 | 148 | |
| 2:00.0 | 500 | 2:00.0 | 203 | 990 | 27 | 154 | |
| 2:00.0 | 508 | 1:58.1 | 212 | 1020 | 28 | 158 | |
| r: 1:30 | 132 | ||||||
| 3:00.0 | 736 | 2:02.2 | 191 | 940 | 24 | 153 | |
| 3:00.0 | 748 | 2:00.3 | 201 | 980 | 26 | 160 | |
| 3:00.0 | 757 | 1:58.8 | 208 | 1000 | 28 | 166 | |
| r380 |
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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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