Francesco Battaglia v1000m/r...13 row
4,000m
Meters
15:09.4
Time
1:53.6
Pace
285
Calories
154
Heart Rate
| Rest Distance | 267m |
|---|---|
| Rest Time | 15:45.0 |
| Overall Distance | 4,267m |
| Overall Time | 30:54.4 |
| Average Watts | 238 |
|---|---|
| Calories Per Hour | 1120 |
| Stroke Rate | 26 |
| Stroke Count | 409 |
| Drag Factor | 98 |
October 14, 2022 19:17:21
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 15:09.4 | 4,000m | 1:53.6 | 238 | 1120 | 26 | 154 | |
| 4:12.7 | 1,000m | 2:06.3 | 174 | 897 | 21 | 138 | |
| 1:28.7 | 400m | 1:50.8 | 257 | 1183 | 28 | 157 | |
| r: 1:00 | 24m | ||||||
| 1:07.7 | 300m | 1:52.8 | 244 | 1138 | 28 | 158 | |
| r: 0:45 | 22m | ||||||
| 0:41.5 | 200m | 1:43.7 | 313 | 1378 | 32 | 158 | |
| r: 0:30 | 22m | ||||||
| 0:21.1 | 100m | 1:45.5 | 298 | 1325 | 31 | 151 | |
| r: 3:00 | 23m | ||||||
| 1:26.2 | 400m | 1:47.7 | 280 | 1262 | 29 | 164 | |
| r: 1:00 | 19m | ||||||
| 1:18.8 | 300m | 2:11.3 | 155 | 831 | 24 | 160 | |
| r: 0:45 | 27m | ||||||
| 0:41.7 | 200m | 1:44.2 | 309 | 1363 | 30 | 160 | |
| r: 0:30 | 22m | ||||||
| 0:22.2 | 100m | 1:51.0 | 256 | 1180 | 30 | 151 | |
| r: 3:00 | 28m | ||||||
| 1:25.3 | 400m | 1:46.6 | 289 | 1293 | 30 | 165 | |
| r: 1:00 | 21m | ||||||
| 1:02.7 | 300m | 1:44.5 | 307 | 1355 | 31 | 165 | |
| r: 0:45 | 16m | ||||||
| 0:40.7 | 200m | 1:41.7 | 332 | 1443 | 32 | 163 | |
| r: 0:30 | 25m | ||||||
| 0:20.2 | 100m | 1:41.0 | 340 | 1469 | 33 | 160 | |
| r: 3:00 | 18m | ||||||
| r267m |
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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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