Ed Espino v3:00/r...6 row
3,806
Meters
22:00.0
Time
2:53.4
Pace
197
Calories
61
Heart Rate
| Rest Distance | 99 |
|---|---|
| Rest Time | 4:30.0 |
| Overall Distance | 3,905 |
| Overall Time | 26:30.0 |
| Average Watts | 67 |
|---|---|
| Calories Per Hour | 537 |
| Stroke Rate | 21 |
| Stroke Count | 462 |
| Drag Factor | 111 |
October 04, 2026 11:13:20
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 22:00.0 | 3,806 | 2:53.4 | 67 | 537 | 21 | 61 | |
| 3:00.0 | 419 | 3:34.7 | 35 | 420 | 19 | ||
| 4:00.0 | 739 | 2:42.3 | 82 | 585 | 22 | ||
| r: 1:30 | 71 | ||||||
| 4:00.0 | 736 | 2:43.0 | 81 | 570 | 22 | 124 | |
| r: 1:30 | 17 | ||||||
| 4:00.0 | 742 | 2:41.7 | 83 | 585 | 22 | 128 | |
| r: 1:30 | 11 | ||||||
| 4:00.0 | 739 | 2:42.3 | 82 | 585 | 22 | ||
| 3:00.0 | 432 | 3:28.3 | 39 | 420 | 18 | 116 | |
| r99 |
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Espino - W4D2 - Controlled Intervals 4x4
Four 4-min moderate reps at ~84 to 86 W, 22 to 24 spm. Last quality session before the benchmark. RPE 6, controlled. Needs a rest day or easy row before and after it.
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