Onur Murat Küçükkaya v3:00/r...9 row
4,313m
Meters
18:00.0
Time
2:05.2
Pace
270
Calories
155
Heart Rate
| Rest Distance | 41m |
|---|---|
| Rest Time | 9:00.0 |
| Overall Distance | 4,354m |
| Overall Time | 27:00.0 |
| Average Watts | 178 |
|---|---|
| Calories Per Hour | 913 |
| Stroke Rate | 22 |
| Stroke Count | 396 |
| Drag Factor | 124 |
April 03, 2023 01:58:25
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 | 4,313m | 2:05.2 | 178 | 913 | 22 | 155 | |
| 3:00.0 | 707m | 2:07.2 | 170 | 883 | 20 | 140 | |
| 2:00.0 | 479m | 2:05.2 | 178 | 912 | 22 | 149 | |
| 1:00.0 | 243m | 2:03.4 | 186 | 940 | 24 | 154 | |
| r: 3:00 | 18m | ||||||
| 3:00.0 | 719m | 2:05.1 | 178 | 914 | 22 | 155 | |
| 2:00.0 | 487m | 2:03.2 | 187 | 944 | 24 | 161 | |
| 1:00.0 | 248m | 2:00.9 | 198 | 980 | 26 | 163 | |
| r: 3:00 | 13m | ||||||
| 3:00.0 | 707m | 2:07.2 | 170 | 883 | 20 | 161 | |
| 2:00.0 | 479m | 2:05.2 | 178 | 912 | 22 | 166 | |
| 1:00.0 | 243m | 2:03.4 | 186 | 940 | 24 | 166 | |
| r: 3:00 | 10m | ||||||
| r41m |
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Workout Graph
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Indoor Rowing - Session of the Week
Variable Time
4x 6min continuous (3m/2m/1m)
rest 3m to 6m between sets
Rep 1&3 = rates 20/22/24
Rep 2&4 = rates 22/24/26
These are 4x 6min continuous sets with rate increases along the way. R20 reps start at 2k + 17-18 sec. R22 reps start at 2k + 15-16 sec. Increase pace at least -2 sec (+3-4%) from previous for each rate increase.
app.erg.zone