Nicol Dunlop 4:00 row
831m
Meters
4:00.0
Time
2:24.4
Pace
46
Calories
| Average Watts | 116 |
|---|---|
| Calories Per Hour | 700 |
| Stroke Rate | 20 |
| Stroke Count | 82 |
| Drag Factor | 106 |
October 24, 2022 09:10:43
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Lwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 4:00.0 | 831m | 2:24.4 | 116 | 700 | 20 |
| 4:00.0 | 830m | 2:24.5 | 116 | 698 | 20 |
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9 x 4mins - The Best All Round Workout
This really is The Best All Round workout. If you’re ever in two minds about what to do for a session, row this one.
Row at 20/24/28/24/20/24/28/24/20 spm
Start at 2k+18 (5/10 effort)
Increase 6 seconds for 24spm
Increase another 6 seconds for 28spm
Then decrease back 6 seconds for 24
And back to 2k+18 for the 20.
erg.zone