Adriano Teles 17x0:20/0:10r row
625m
Meters
5:40.0
Time
4:32.0
Pace
43
Calories
| Rest Distance | 221m |
|---|---|
| Rest Time | 2:50.0 |
| Overall Distance | 846m |
| Overall Time | 8:30.0 |
| Average Watts | 17 |
|---|---|
| Calories Per Hour | 359 |
| Stroke Rate | 31 |
| Stroke Count | 108 |
| Drag Factor | 145 |
July 18, 2017 20:35:00
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
ErgData iOS
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 5:40.0 | 625m | 4:32.0 | 17 | 359 | 31 | |
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 30 | |
| 0:20.0 | 85m | 1:57.6 | 215 | 1039 | 33 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 33 | |
| 0:20.0 | 94m | 1:46.3 | 291 | 1300 | 36 | |
| 0:20.0 | 96m | 1:44.1 | 310 | 1365 | 36 | |
| 0:20.0 | 114m | 1:27.7 | 519 | 2084 | 45 | |
| 0:20.0 | 50m | 3:20.0 | 44 | 450 | 24 | |
| 0:20.0 | 17m | 9:48.2 | 2 | 305 | 18 | |
| r221m |
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Workout Graph
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Damper Setting = 4
Drag Factor = 145
Watts = 519
Pace = 1:27.7
S/M = 45
5 sets of 6 rounds of 20 seconds on/10 seconds off (5 rounds of 3 min)
Round 1: Row at your body weight in pounds, in watts
Round 2: Add 20% of your body weight
Rounds 3 through 5: Add that same number to each of these rounds
Round 6: Full out sprint (bananas, start sprinting with about 3 seconds left in the rest)
Each of these rounds you will hold the following damper settings, in the following order: 4, 8, 2, 6, and 10.