Mike Evans v10:00/3:24r...9 row
4,882
Meters
20:00.0
Time
2:02.9
Pace
322
Calories
146
Heart Rate
| Rest Distance | 128 |
|---|---|
| Rest Time | 13:59.0 |
| Overall Distance | 5,010 |
| Overall Time | 33:59.0 |
| Average Watts | 189 |
|---|---|
| Calories Per Hour | 948 |
| Stroke Rate | 25 |
| Stroke Count | 505 |
| Drag Factor | 109 |
December 23, 2021 19:04:50
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 | ||
|---|---|---|---|---|---|---|---|
| 20:00.0 | 4,882 | 2:02.9 | 189 | 948 | 25 | 146 | |
| 10:00.0 | 2,275 | 2:11.8 | 153 | 825 | 20 | 142 | |
| r: 3:24 | 8 | ||||||
| 1:00.0 | 275 | 1:49.0 | 270 | 1227 | 34 | 152 | |
| r: 1:17 | 18 | ||||||
| 1:00.0 | 277 | 1:48.3 | 276 | 1248 | 34 | 153 | |
| r: 1:17 | 18 | ||||||
| 1:00.0 | 279 | 1:47.5 | 282 | 1268 | 34 | 157 | |
| r: 1:16 | 16 | ||||||
| 1:00.0 | 280 | 1:47.1 | 285 | 1279 | 34 | 160 | |
| r: 1:17 | 17 | ||||||
| 1:00.0 | 283 | 1:46.0 | 294 | 1311 | 34 | 162 | |
| r: 1:16 | 16 | ||||||
| 1:00.0 | 291 | 1:43.0 | 319 | 1399 | 34 | 167 | |
| r: 1:17 | 15 | ||||||
| 1:00.0 | 301 | 1:39.6 | 354 | 1516 | 36 | 175 | |
| r: 2:55 | 20 | ||||||
| 3:00.0 | 622 | 2:24.6 | 116 | 697 | 20 | 130 | |
| r128 |
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Workout Graph
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7 Minutes Sprinting: youtu.be/WTmAve6wBug
Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.
🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!
➔Effort = 10/10
➔Speech = Don't even try
âť— There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.âť—