Michael Stewart 4x5:00/r row
5,319m
Meters
20:00.0
Time
1:52.8
Pace
377
Calories
166
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 5,319m |
| Overall Time | 20:00.0 |
| Average Watts | 244 |
|---|---|
| Calories Per Hour | 1139 |
| Stroke Rate | 21 |
| Stroke Count | 420 |
| Drag Factor | 134 |
December 02, 2022 07:34:00
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
ErgData iOS
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 20:00.0 | 5,319m | 1:52.8 | 244 | 1139 | 21 | 166 |
| 5:00.0 | 1,291m | 1:56.1 | 223 | 1067 | 18 | 156 |
| 5:00.0 | 1,322m | 1:53.4 | 240 | 1124 | 20 | 164 |
| 5:00.0 | 1,336m | 1:52.2 | 247 | 1151 | 22 | 168 |
| 5:00.0 | 1,373m | 1:49.2 | 268 | 1223 | 24 | 178 |
| r0m |
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Workout Graph
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Video: “Follow Along with My 20 Minute HIIT Rowing Workout!’
youtu.be/dhWFaJvb5Po
Four intervals with no rest. Amping up each time.
Pattern: 2 min / 1min sprint / 2 mins
Never less than 75% effort
Stroke rates:
16-24-16
18-26-18
20-28-20
22-30-22
More than anything, I noticed that I wasn’t judging the discomfort. Tried to practice good form even while killing it in the sprints.
Interesting practice to find recovery after sprinting without giving up on the 75% effort.