Francesco Battaglia v1000m/r...13 row
4,000m
Meters
14:47.1
Time
1:50.8
Pace
287
Calories
| Rest Distance | 522m |
|---|---|
| Rest Time | 15:45.0 |
| Overall Distance | 4,522m |
| Overall Time | 30:32.1 |
| Average Watts | 257 |
|---|---|
| Calories Per Hour | 1183 |
| Stroke Rate | 25 |
| Stroke Count | 373 |
| Drag Factor | 123 |
September 02, 2022 09:28:14
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 14:47.1 | 4,000m | 1:50.8 | 257 | 1183 | 25 | |
| 4:03.7 | 1,000m | 2:01.8 | 193 | 965 | 20 | |
| 1:28.6 | 400m | 1:50.7 | 258 | 1186 | 25 | |
| r: 1:00 | 49m | |||||
| 1:04.4 | 300m | 1:47.3 | 283 | 1274 | 27 | |
| r: 0:45 | 32m | |||||
| 0:42.1 | 200m | 1:45.2 | 300 | 1333 | 29 | |
| r: 0:30 | 45m | |||||
| 0:20.9 | 100m | 1:44.5 | 307 | 1355 | 29 | |
| r: 3:00 | 54m | |||||
| 1:27.6 | 400m | 1:49.5 | 267 | 1217 | 26 | |
| r: 1:00 | 48m | |||||
| 1:04.6 | 300m | 1:47.6 | 280 | 1265 | 27 | |
| r: 0:45 | 48m | |||||
| 0:42.6 | 200m | 1:46.5 | 290 | 1297 | 27 | |
| r: 0:30 | 48m | |||||
| 0:20.9 | 100m | 1:44.5 | 307 | 1355 | 29 | |
| r: 3:00 | 54m | |||||
| 1:26.2 | 400m | 1:47.7 | 280 | 1262 | 26 | |
| r: 1:00 | 52m | |||||
| 1:03.7 | 300m | 1:46.1 | 292 | 1306 | 27 | |
| r: 0:45 | 44m | |||||
| 0:41.5 | 200m | 1:43.7 | 313 | 1378 | 29 | |
| r: 0:30 | 32m | |||||
| 0:20.4 | 100m | 1:42.0 | 330 | 1435 | 29 | |
| r: 3:00 | 16m | |||||
| r522m |
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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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