Avichay Marciano v4:00/r...8 row
7,500
Meters
32:00.0
Time
2:08.0
Pace
464
Calories
| Rest Distance | 46 |
|---|---|
| Rest Time | 8:57.0 |
| Overall Distance | 7,546 |
| Overall Time | 40:57.0 |
| Average Watts | 167 |
|---|---|
| Calories Per Hour | 874 |
| Stroke Rate | 24 |
| Stroke Count | 792 |
| Drag Factor | 143 |
September 07, 2025 06:26:01
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 32:00.0 | 7,500 | 2:08.0 | 167 | 874 | 24 | |
| 4:00.0 | 937 | 2:08.0 | 167 | 873 | 24 | |
| 4:00.0 | 969 | 2:03.8 | 184 | 934 | 24 | |
| r: 2:30 | 14 | |||||
| 4:00.0 | 933 | 2:08.6 | 165 | 866 | 24 | |
| 4:00.0 | 966 | 2:04.2 | 183 | 928 | 24 | |
| r: 2:30 | 15 | |||||
| 4:00.0 | 920 | 2:10.4 | 158 | 842 | 25 | |
| 4:00.0 | 954 | 2:05.7 | 176 | 905 | 25 | |
| r: 2:30 | 9 | |||||
| 4:00.0 | 916 | 2:11.0 | 156 | 835 | 27 | |
| 4:00.0 | 905 | 2:12.5 | 150 | 816 | 26 | |
| r: 1:27 | 8 | |||||
| r46 |
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RA66 - 8min x 4 at 24spm - 10kW5S1
10KW5S1 - youtu.be/GChMVufnI4E
Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.
🚣 4 x 8 mins with 2:30 rest between 🚣♀️
➔Pace Guide = 2K+12 then 2K+5
➔Effort = 7/10 then 9/10
➔Speech = Tough
âť— Effort wise, those 4 minutes at 2K+5 will feel up there, getting close to "Top" intensity. But this is still overall a MID tier workout due to the 4 minute lead in and the 2:30 rests. Remember - a TOP intensity workout is one that takes you to a point where you think you can't continue. This one should just take you to a point where you really have to push hard in order to continue. âť—
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
app.erg.zone