Anita Norman v4:00/1:00r...9 row
7,653
Meters
36:00.0
Time
2:21.1
Pace
432
Calories
167
Heart Rate
| Rest Distance | 108 |
|---|---|
| Rest Time | 9:06.0 |
| Overall Distance | 7,761 |
| Overall Time | 45:06.0 |
| Average Watts | 125 |
|---|---|
| Calories Per Hour | 728 |
| Stroke Rate | 23 |
| Stroke Count | 847 |
| Drag Factor | 106 |
February 14, 2022 11:44:05
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 36:00.0 | 7,653 | 2:21.1 | 125 | 728 | 23 | 167 | |
| 4:00.0 | 818 | 2:26.6 | 111 | 681 | 20 | 155 | |
| r: 1:00 | 11 | ||||||
| 4:00.0 | 853 | 2:20.6 | 126 | 732 | 24 | 166 | |
| r: 1:00 | 9 | ||||||
| 4:00.0 | 891 | 2:14.6 | 143 | 793 | 28 | 172 | |
| r: 1:00 | 14 | ||||||
| 4:00.0 | 853 | 2:20.6 | 126 | 732 | 24 | 168 | |
| r: 1:00 | 9 | ||||||
| 4:00.0 | 818 | 2:26.6 | 111 | 681 | 20 | 164 | |
| r: 1:00 | 11 | ||||||
| 4:00.0 | 853 | 2:20.6 | 126 | 732 | 24 | 171 | |
| r: 1:00 | 10 | ||||||
| 4:00.0 | 892 | 2:14.5 | 144 | 794 | 29 | 175 | |
| r: 1:00 | 11 | ||||||
| 4:00.0 | 855 | 2:20.3 | 127 | 735 | 24 | 170 | |
| r: 1:00 | 13 | ||||||
| 4:00.0 | 819 | 2:26.5 | 111 | 682 | 20 | 163 | |
| r: 1:06 | 20 | ||||||
| r108 |
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This really is The Best All Round workout. If you’re ever in two minds about what to do for a session, row this one.
Row at 20/24/28/24/20/24/28/24/20 spm
Start at 2k+18 (5/10 effort)
Increase 6 seconds for 24spm
Increase another 6 seconds for 28spm
Then decrease back 6 seconds for 24
And back to 2k+18 for the 20.