Melanie Coulson v3:00/r...15 row
6,895
Meters
30:00.0
Time
2:10.5
Pace
415
Calories
| Rest Distance | 720 |
|---|---|
| Rest Time | 8:00.0 |
| Overall Distance | 7,615 |
| Overall Time | 38:00.0 |
| Average Watts | 157 |
|---|---|
| Calories Per Hour | 841 |
| Stroke Rate | 21 |
| Stroke Count | 646 |
| Drag Factor | 101 |
December 12, 2022 06:23:21
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 6,895 | 2:10.5 | 157 | 841 | 21 | |
| 3:00.0 | 679 | 2:12.5 | 150 | 817 | 20 | |
| 2:00.0 | 461 | 2:10.1 | 159 | 846 | 22 | |
| 1:00.0 | 229 | 2:11.0 | 156 | 835 | 24 | |
| r: 2:00 | 160 | |||||
| 3:00.0 | 681 | 2:12.1 | 152 | 821 | 20 | |
| 2:00.0 | 461 | 2:10.1 | 159 | 846 | 22 | |
| 1:00.0 | 239 | 2:05.5 | 177 | 909 | 25 | |
| r: 2:00 | 178 | |||||
| 3:00.0 | 680 | 2:12.3 | 151 | 819 | 20 | |
| 2:00.0 | 461 | 2:10.1 | 159 | 846 | 22 | |
| 1:00.0 | 237 | 2:06.5 | 173 | 893 | 24 | |
| r: 2:00 | 202 | |||||
| 3:00.0 | 682 | 2:11.9 | 152 | 824 | 20 | |
| 2:00.0 | 460 | 2:10.4 | 158 | 842 | 22 | |
| 1:00.0 | 236 | 2:07.1 | 170 | 886 | 24 | |
| r: 2:00 | 180 | |||||
| 3:00.0 | 687 | 2:11.0 | 156 | 835 | 20 | |
| 2:00.0 | 463 | 2:09.5 | 161 | 853 | 22 | |
| 1:00.0 | 238 | 2:06.0 | 175 | 901 | 24 | |
| r720 |
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ROWW46S4
Interval Time
5 x 6min (3m/2m/1m)
rest 2 mins
52-54% start
rates 20/22/24
Start at 2k PB pace +18-20 seconds. Increase pace at least -2-3 seconds with each rate change.
erg.zone