Avichay Marciano v4:00/r...10 row
8,855
Meters
40:00.0
Time
2:15.5
Pace
521
Calories
| Rest Distance | 4 |
|---|---|
| Rest Time | 1:20.0 |
| Overall Distance | 8,859 |
| Overall Time | 41:20.0 |
| Average Watts | 141 |
|---|---|
| Calories Per Hour | 784 |
| Stroke Rate | 24 |
| Stroke Count | 973 |
| Drag Factor | 137 |
September 13, 2025 12:37:18
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 40:00.0 | 8,855 | 2:15.5 | 141 | 784 | 24 | |
| 4:00.0 | 893 | 2:14.3 | 144 | 796 | 21 | |
| 4:00.0 | 930 | 2:09.0 | 163 | 860 | 25 | |
| 4:00.0 | 899 | 2:13.4 | 147 | 806 | 25 | |
| 4:00.0 | 914 | 2:11.2 | 155 | 832 | 25 | |
| 4:00.0 | 873 | 2:17.4 | 135 | 763 | 25 | |
| 4:00.0 | 796 | 2:30.7 | 102 | 651 | 24 | |
| 4:00.0 | 884 | 2:15.7 | 140 | 781 | 23 | |
| 4:00.0 | 904 | 2:12.7 | 150 | 814 | 24 | |
| 4:00.0 | 887 | 2:15.2 | 141 | 786 | 26 | |
| 4:00.0 | 875 | 2:17.1 | 136 | 766 | 25 | |
| r: 1:20 | 4 | |||||
| r4 |
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Workout Graph
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RA70 - 40 mins as 10 x 4 mins - 10KW5S5
10KW5S5 - youtu.be/PjCSvTrrFN0
Trick yourself into working hard by alternating 20spm and 24spm every 4 minutes. You think you're getting an easier time at 20spm - but you're not really...
🚣 40 minutes - alternating 20spm and 24spm every 4 minutes (with no rests) 🚣♀️
See YouTube video for full description.
app.erg.zone