Onur Murat Küçükkaya v2:00/r...11 row
4,410m
Meters
18:00.0
Time
2:02.4
Pace
283
Calories
154
Heart Rate
| Rest Distance | 44m |
|---|---|
| Rest Time | 6:00.0 |
| Overall Distance | 4,454m |
| Overall Time | 24:00.0 |
| Average Watts | 191 |
|---|---|
| Calories Per Hour | 956 |
| Stroke Rate | 24 |
| Stroke Count | 432 |
| Drag Factor | 118 |
June 13, 2022 00:12:04
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 18:00.0 | 4,410m | 2:02.4 | 191 | 956 | 24 | 154 | |
| 2:00.0 | 472m | 2:07.1 | 170 | 886 | 20 | 132 | |
| 2:00.0 | 479m | 2:05.2 | 178 | 912 | 22 | 143 | |
| 2:00.0 | 487m | 2:03.2 | 187 | 944 | 24 | 150 | |
| 1:00.0 | 248m | 2:00.9 | 198 | 980 | 26 | 153 | |
| r: 2:00 | 15m | ||||||
| 2:00.0 | 471m | 2:07.3 | 169 | 882 | 20 | 148 | |
| 2:00.0 | 479m | 2:05.2 | 178 | 912 | 22 | 158 | |
| 2:00.0 | 487m | 2:03.2 | 187 | 944 | 24 | 161 | |
| 1:00.0 | 248m | 2:00.9 | 198 | 980 | 26 | 164 | |
| r: 2:00 | 16m | ||||||
| 2:00.0 | 512m | 1:57.1 | 217 | 1048 | 28 | 166 | |
| 1:00.0 | 261m | 1:54.9 | 230 | 1093 | 30 | 171 | |
| 1:00.0 | 266m | 1:52.7 | 244 | 1139 | 32 | 174 | |
| r: 2:00 | 13m | ||||||
| r44m |
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Workout Graph
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Indoor Rowing - Session of the Week
Variable Time
2x 7min cont. (2m/2m/2m/1m) @ 57-61% watts start, rates 20/22/24/26
2x 4min cont. (2m/1m/1m) @78-83% watts start, rates 28/30/32
rest 3-6min between sets
2x 7min sets, followed by 2x 4min sets. Start targets = 2k PB pace +16-18 at r20, and +6-8 at r28. Increase pace at least -2 seconds (~3%) from previous with each rate increase.
erg.zone