Mark D. v4:00/1:12r...7 row
7,123m
Meters
34:00.0
Time
2:23.1
Pace
400
Calories
123
Heart Rate
| Rest Distance | 406m |
|---|---|
| Rest Time | 3:55.0 |
| Overall Distance | 7,529m |
| Overall Time | 37:55.0 |
| Average Watts | 119 |
|---|---|
| Calories Per Hour | 710 |
| Stroke Rate | 18 |
| Stroke Count | 644 |
| Drag Factor | 124 |
October 09, 2023 15:25:30
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 34:00.0 | 7,123m | 2:23.1 | 119 | 710 | 18 | 123 | |
| 4:00.0 | 773m | 2:35.2 | 94 | 621 | 18 | 114 | |
| r: 1:12 | 11m | ||||||
| 5:00.0 | 1,054m | 2:22.3 | 121 | 717 | 18 | 120 | |
| 5:00.0 | 1,069m | 2:20.3 | 127 | 736 | 20 | 125 | |
| 5:00.0 | 1,047m | 2:23.2 | 119 | 709 | 18 | 126 | |
| 5:00.0 | 1,072m | 2:19.9 | 128 | 739 | 20 | 127 | |
| 5:00.0 | 1,042m | 2:23.9 | 117 | 703 | 18 | 128 | |
| 5:00.0 | 1,066m | 2:20.7 | 126 | 732 | 20 | 125 | |
| r: 2:43 | 395m | ||||||
| r406m |
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RA WK4S6 30min 18/20SPM
Recovery Row
4min Warmup
Repeat for 30min
5min@18 SPM (2k+20)
5min@20SPM (2K+18)
youtu.be/Vp7GqHvViy8
app.erg.zone