Dave Nash v/10:54r...11 row
3,600m
Meters
13:26.2
Time
1:51.9
Pace
572
Calories
114
Heart Rate
| Rest Distance | 5,406m |
|---|---|
| Rest Time | 32:49.2 |
| Overall Distance | 9,006m |
| Overall Time | 46:15.4 |
| Average Watts | 249 |
|---|---|
| Calories Per Hour | 1158 |
| Stroke Rate | 24 |
| Stroke Count | 866 |
| Drag Factor | 114 |
May 15, 2023 18:47:02
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
No
Entered
Asensei
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 13:26.2 | 3,600m | 1:51.9 | 249 | 1158 | 24 | 114 | |
| 21 | 133 | ||||||
| r: 10:54 | 2,562m | ||||||
| 2:19.9 | 600m | 1:56.5 | 221 | 1060 | 24 | 127 | |
| r: 1:00 | 22m | ||||||
| 1:28.4 | 400m | 1:50.5 | 259 | 1192 | 28 | 130 | |
| r: 2:01 | 27m | ||||||
| 0:41.8 | 200m | 1:44.5 | 307 | 1355 | 32 | 127 | |
| r: 3:01 | 622m | ||||||
| 2:18.4 | 600m | 1:55.3 | 228 | 1085 | 24 | 127 | |
| r: 1:01 | 118m | ||||||
| 1:28.9 | 400m | 1:51.1 | 255 | 1177 | 28 | 130 | |
| r: 2:01 | 390m | ||||||
| 0:41.7 | 200m | 1:44.2 | 309 | 1363 | 32 | 131 | |
| r: 3:02 | 483m | ||||||
| 2:17.7 | 600m | 1:54.7 | 232 | 1097 | 24 | 129 | |
| r: 1:01 | 69m | ||||||
| 1:27.1 | 400m | 1:48.8 | 271 | 1233 | 28 | 135 | |
| r: 2:00 | 353m | ||||||
| 0:42.0 | 200m | 1:45.0 | 302 | 1340 | 32 | 128 | |
| r: 1:14 | 24m | ||||||
| 21 | 93 | ||||||
| r: 5:30 | 736m | ||||||
| r5,406m |
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Workout Graph
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DARK HORSE ON ASENSEI
PURPOSE + INTERVAL ROW
10 min warm up
600m@24r
1 min rest
400m@28r
2 min rest
200m@32r
3 min rest
3 rounds
4 mins technique drills warm down