Francesco Battaglia v3:00/r...9 row
5,360m
Meters
21:00.0
Time
1:57.5
Pace
362
Calories
158
Heart Rate
| Rest Distance | 200m |
|---|---|
| Rest Time | 3:00.0 |
| Overall Distance | 5,560m |
| Overall Time | 24:00.0 |
| Average Watts | 216 |
|---|---|
| Calories Per Hour | 1041 |
| Stroke Rate | 25 |
| Stroke Count | 532 |
| Drag Factor | 119 |
January 11, 2022 07:05:47
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 | 5,360m | 1:57.5 | 216 | 1041 | 25 | 158 | |
| 3:00.0 | 762m | 1:58.1 | 212 | 1031 | 24 | 147 | |
| 1:00.0 | 265m | 1:53.2 | 241 | 1130 | 25 | 154 | |
| 1:00.0 | 268m | 1:51.9 | 250 | 1158 | 27 | 159 | |
| r: 1:30 | 145m | ||||||
| 3:00.0 | 747m | 2:00.4 | 200 | 988 | 24 | 151 | |
| 2:00.0 | 516m | 1:56.2 | 223 | 1066 | 26 | 161 | |
| 2:00.0 | 527m | 1:53.8 | 237 | 1116 | 27 | 166 | |
| r: 1:30 | 55m | ||||||
| 3:00.0 | 731m | 2:03.1 | 188 | 945 | 24 | 152 | |
| 3:00.0 | 766m | 1:57.4 | 216 | 1042 | 26 | 164 | |
| 3:00.0 | 779m | 1:55.5 | 227 | 1081 | 26 | 170 | |
| r200m |
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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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