Duccio Tessadri v250m/2:30r...9 row
5,250m
Meters
19:45.0
Time
1:52.8
Pace
371
Calories
153
Heart Rate
| Rest Distance | 157m |
|---|---|
| Rest Time | 22:30.0 |
| Overall Distance | 5,407m |
| Overall Time | 42:15.0 |
| Average Watts | 243 |
|---|---|
| Calories Per Hour | 1137 |
| Stroke Rate | 30 |
| Stroke Count | 600 |
| Drag Factor | 109 |
March 06, 2024 19:17:34
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 19:45.0 | 5,250m | 1:52.8 | 243 | 1137 | 30 | 153 | |
| 0:52.9 | 250m | 1:45.8 | 296 | 1317 | 33 | 126 | |
| r: 2:30 | 18m | ||||||
| 1:51.8 | 500m | 1:51.8 | 250 | 1161 | 30 | 144 | |
| r: 2:30 | 20m | ||||||
| 1:52.4 | 500m | 1:52.4 | 246 | 1148 | 30 | 148 | |
| r: 2:30 | 20m | ||||||
| 2:51.4 | 750m | 1:54.2 | 235 | 1107 | 30 | 154 | |
| r: 2:30 | 14m | ||||||
| 4:50.8 | 1,250m | 1:56.3 | 222 | 1065 | 30 | 160 | |
| r: 2:30 | 16m | ||||||
| 2:51.1 | 750m | 1:54.0 | 236 | 1111 | 30 | 159 | |
| r: 2:30 | 14m | ||||||
| 1:51.5 | 500m | 1:51.5 | 252 | 1168 | 31 | 157 | |
| r: 2:30 | 16m | ||||||
| 1:51.2 | 500m | 1:51.2 | 255 | 1176 | 31 | 158 | |
| r: 2:30 | 20m | ||||||
| 0:52.0 | 250m | 1:44.0 | 311 | 1370 | 33 | 148 | |
| r: 2:30 | 19m | ||||||
| r157m |
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2K-RowingPlan-W1of12-S3of3
* PIECES: 250m.-500m.-500m.-750m.-1.250m.750m.-500m.-500m.-250m. / rest 2 minutes, 30 seconds
* RATE: Free
* GOAL PACE: 250's @115% 2 Km goal pace or stronger; 500's @100% 2 Km goal pace or stronger; 750's @95% 2 Km goal pace or stronger; 1.250 @90% 2 Km goal pace or stronger
* QUALITY: Anaerobic Capacity and a little of Aerobic Power 🚣♂️
* CREDITS: Piotr Trepka 5K Plan
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