Sid Ahmed Benkada v4:00/r...12 row
7,304
Meters
30:00.0
Time
2:03.2
Pace
468
Calories
164
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 7,304 |
| Overall Time | 30:00.0 |
| Average Watts | 187 |
|---|---|
| Calories Per Hour | 943 |
| Stroke Rate | 20 |
| Stroke Count | 623 |
| Drag Factor | 99 |
January 02, 2021 20:16:47
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 7,304 | 2:03.2 | 187 | 943 | 20 | 164 |
| 4:00.0 | 954 | 2:05.7 | 176 | 905 | 20 | 149 |
| 1:00.0 | 257 | 1:56.7 | 220 | 1057 | 24 | 159 |
| 4:00.0 | 961 | 2:04.8 | 180 | 918 | 20 | 158 |
| 1:00.0 | 256 | 1:57.1 | 217 | 1048 | 24 | 164 |
| 4:00.0 | 962 | 2:04.7 | 180 | 920 | 20 | 163 |
| 1:00.0 | 258 | 1:56.2 | 223 | 1066 | 25 | 170 |
| 4:00.0 | 963 | 2:04.6 | 181 | 922 | 20 | 167 |
| 1:00.0 | 254 | 1:58.1 | 212 | 1031 | 24 | 173 |
| 4:00.0 | 964 | 2:04.4 | 181 | 924 | 20 | 172 |
| 1:00.0 | 255 | 1:57.6 | 215 | 1039 | 24 | 174 |
| 4:00.0 | 966 | 2:04.2 | 183 | 928 | 20 | 173 |
| 1:00.0 | 260 | 1:55.3 | 228 | 1084 | 24 | 178 |
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Workout Graph
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** GREEN **
Single Time
30min cont. (6x 4min/1min)
Rate 18/24
These are six, 5-minute continuous intervals. 4 minutes easy at r18 (2k +20-22) alternating with 1 minute hard pressure at r24 (2k +8-10 seconds)