Onur Murat Küçükkaya v3:00/r...9 row
6,464m
Meters
27:00.0
Time
2:05.3
Pace
410
Calories
158
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 6,464m |
| Overall Time | 27:00.0 |
| Average Watts | 178 |
|---|---|
| Calories Per Hour | 912 |
| Stroke Rate | 22 |
| Stroke Count | 596 |
| Drag Factor | 118 |
April 29, 2022 01:11:18
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 27:00.0 | 6,464m | 2:05.3 | 178 | 912 | 22 | 158 |
| 3:00.0 | 622m | 2:24.6 | 116 | 697 | 18 | 123 |
| 4:00.0 | 990m | 2:01.2 | 197 | 976 | 24 | 152 |
| 2:00.0 | 472m | 2:07.1 | 170 | 886 | 20 | 150 |
| 4:00.0 | 990m | 2:01.2 | 197 | 976 | 24 | 162 |
| 2:00.0 | 472m | 2:07.1 | 170 | 886 | 20 | 157 |
| 4:00.0 | 990m | 2:01.2 | 197 | 976 | 24 | 168 |
| 2:00.0 | 471m | 2:07.3 | 169 | 882 | 20 | 165 |
| 4:00.0 | 990m | 2:01.2 | 197 | 976 | 24 | 173 |
| 2:00.0 | 472m | 2:07.1 | 170 | 886 | 20 | 168 |
| r0m |
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Workout Graph
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RowAlong with me here: youtu.be/d9qfM2jcETQ
After a 3 minute warmup (not programmed here - but you can load one up from the "Bookmark These" labelled rows on this track.
Row 4 minutes at 24spm and 2K+12
Row 2 minutes at 20spm and 2K+18
Do this 4 times.
Optionally, you can rest for the 2 minutes to make this easy (you'll need to row a couple of strokes to get the timer moving)
Or row the 20spm as POWER STROKES.