Michael Stewart 4x4:00/1:00r row
4,488m
Meters
16:00.0
Time
1:46.9
Pace
341
Calories
| Rest Distance | 519m |
|---|---|
| Rest Time | 4:00.0 |
| Overall Distance | 5,007m |
| Overall Time | 20:00.0 |
| Average Watts | 286 |
|---|---|
| Calories Per Hour | 1284 |
| Stroke Rate | 24 |
| Stroke Count | 433 |
| Drag Factor | 129 |
November 21, 2022 08:09:00
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
ErgData iOS
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 16:00.0 | 4,488m | 1:46.9 | 286 | 1284 | 24 | |
| 4:00.0 | 1,158m | 1:43.6 | 315 | 1382 | 25 | |
| 4:00.0 | 1,134m | 1:45.8 | 295 | 1316 | 24 | |
| 4:00.0 | 1,099m | 1:49.1 | 269 | 1225 | 24 | |
| 4:00.0 | 1,098m | 1:49.2 | 268 | 1222 | 24 | |
| r519m |
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Workout Graph
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This is a fun one, but tough. Felt like I gave too much too soon and by half way was expecting I wouldn’t have the stamina to match intensity.
And yet, I was able to keep the high stroke rate even at the end, which I think I couldn’t manage the first time I did this—yet, power-wise, I fell off a cliff 😔
Heart rate immediately after last interval: 172 BPM.
Followed by heavy leg workout:
Press: 12 -7-9-6-4-4-12 (280-300-300-320-320-320-300)
Deadlifts: 9-8-5-12-12 (160-160-160-90-90)
Extensions: 9,7,5 -8,6,5-8,6,5 (115,125,135)
Plus heavy biceps!
Incline curls chest forward (started with 35,40, then 30 for 3 sets)
Preacher curls: 40lbs 4 sets of 6-8 reps
Seated hammer curls: 15lbs each, 3 sets 8-10
Usual stretch plus hip opener