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Peter Kemp v4:00/r...22 row

8,695m

Meters

40:00.0

Time

2:18.0

Pace

499

Calories

135

Heart Rate

Rest Distance0m
Rest Time
Overall Distance8,695m
Overall Time40:00.0
Average Watts133
Calories Per Hour758
Stroke Rate22
Stroke Count909
Drag Factor125

August 21, 2023 19:43:42

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

40 minutes Mixed Intervals
A 40 minute RowAlong that takes you through the Warmup, into some mixed pace intervals and then a cooldown.

I've added in pace suggestions because I know people like them. But what I'd rather is that you get a feel for a natural pace increase as you increase the stroke rate. That'll shape you much better than sticking to numbers in front of you. I haven't give a pace for the 20spm. It'll probably be around 2K+18-20 - but again, you'll determine this pace through the warm up, rather than just following a strict pace guide.

Here's the breakdown:

4 Min - Warmup
2 Min - 20spm transition
1 Min - 22pm
1 Min - 20spm
1 Min - 24spm
1 Min - 20spm
1 Min - 26spm
1 Min - 20spm
1 Min - 28spm
2 Min - 20spm
3 Min - 22spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 26spm
1 Min - 20spm
3 Min - 28spm
1 Min - 20spm
2 Min - 28spm
3 Min - 20spm Cooldown
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
40:00.0 8,695m 2:18.0 133 758 22 135
4:00.0 827m 2:25.1 115 694 20 107
2:00.0 419m 2:23.1 119 710 20 114
1:00.0 220m 2:16.3 138 775 22 122
1:00.0 213m 2:20.8 125 731 21 122
1:00.0 225m 2:13.3 148 808 24 129
1:00.0 212m 2:21.5 124 725 21 128
1:00.0 232m 2:09.3 162 857 25 135
1:00.0 206m 2:25.6 113 690 22 128
1:00.0 240m 2:05.0 179 916 28 138
2:00.0 416m 2:24.2 117 701 21 127
3:00.0 655m 2:17.4 135 764 22 135
1:00.0 209m 2:23.5 118 707 21 133
3:00.0 670m 2:14.3 144 796 24 141
1:00.0 208m 2:24.2 117 701 22 136
3:00.0 669m 2:14.5 144 794 24 143
1:00.0 210m 2:22.8 120 713 21 139
3:00.0 685m 2:11.3 154 831 26 150
1:00.0 208m 2:24.2 117 701 21 144
3:00.0 710m 2:06.7 172 891 28 156
1:00.0 189m 2:38.7 88 601 21 145
2:00.0 474m 2:06.5 173 893 28 157
3:00.0 606m 2:28.5 107 667 20 138
r0m

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