Bill Moloney v3:00/r...11 row
6,890
Meters
32:00.0
Time
2:19.3
Pace
394
Calories
128
Heart Rate
| Rest Distance | 329 |
|---|---|
| Rest Time | 4:00.0 |
| Overall Distance | 7,219 |
| Overall Time | 36:00.0 |
| Average Watts | 129 |
|---|---|
| Calories Per Hour | 745 |
| Stroke Rate | 21 |
| Stroke Count | 700 |
| Drag Factor | 122 |
August 20, 2023 11:20:29
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 32:00.0 | 6,890 | 2:19.3 | 129 | 745 | 21 | 128 | |
| 3:00.0 | 626 | 2:23.7 | 118 | 705 | 19 | 111 | |
| 3:00.0 | 641 | 2:20.4 | 126 | 735 | 21 | 116 | |
| 3:00.0 | 661 | 2:16.1 | 139 | 777 | 24 | 128 | |
| 3:00.0 | 662 | 2:15.9 | 139 | 779 | 23 | 131 | |
| 3:00.0 | 650 | 2:18.4 | 132 | 753 | 20 | 132 | |
| r: 2:00 | 51 | ||||||
| 3:00.0 | 635 | 2:21.7 | 123 | 723 | 21 | 125 | |
| 3:00.0 | 654 | 2:17.6 | 134 | 762 | 22 | 131 | |
| 3:00.0 | 673 | 2:13.7 | 146 | 803 | 25 | 142 | |
| 3:00.0 | 648 | 2:18.8 | 131 | 749 | 23 | 139 | |
| 3:00.0 | 650 | 2:18.4 | 132 | 753 | 19 | 139 | |
| r: 2:00 | 278 | ||||||
| 2:00.0 | 390 | 2:33.8 | 96 | 630 | 25 | 118 | |
| r329 |
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Workout Graph
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RA49 - DUP 2 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk
You don’t have to do this as part of the 10k plan. It’s a great varying row to do at any time.
Row 3 x 15 mins with 2 min rests.
Change every 3 mins through 18/22/24/22/18spm
18 at 2k+20
22 at 2k+15
24 at 2k+12
app.erg.zone