Francesco Battaglia v500m/r...12 row
4,000
Meters
15:02.8
Time
1:52.8
Pace
278
Calories
163
Heart Rate
| Rest Distance | 603 |
|---|---|
| Rest Time | 12:00.0 |
| Overall Distance | 4,603 |
| Overall Time | 27:02.8 |
| Average Watts | 244 |
|---|---|
| Calories Per Hour | 1138 |
| Stroke Rate | 27 |
| Stroke Count | 416 |
| Drag Factor | 122 |
December 25, 2024 12:30:29
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 15:02.8 | 4,000 | 1:52.8 | 244 | 1138 | 27 | 163 | |
| 1:54.4 | 500 | 1:54.4 | 234 | 1104 | 26 | 158 | |
| 0:56.3 | 250 | 1:52.6 | 245 | 1143 | 28 | 162 | |
| 0:54.5 | 250 | 1:49.0 | 270 | 1230 | 31 | 166 | |
| r: 4:00 | 166 | ||||||
| 1:54.5 | 500 | 1:54.5 | 233 | 1102 | 27 | 160 | |
| 0:56.2 | 250 | 1:52.4 | 246 | 1148 | 28 | 165 | |
| 0:54.5 | 250 | 1:49.0 | 270 | 1230 | 30 | 169 | |
| r: 4:00 | 215 | ||||||
| 1:55.0 | 500 | 1:55.0 | 230 | 1092 | 27 | 159 | |
| 0:56.4 | 250 | 1:52.8 | 244 | 1139 | 29 | 166 | |
| 0:55.5 | 250 | 1:51.0 | 256 | 1180 | 30 | 171 | |
| r: 4:00 | 222 | ||||||
| 1:55.0 | 500 | 1:55.0 | 230 | 1092 | 26 | 161 | |
| 0:56.3 | 250 | 1:52.6 | 245 | 1143 | 28 | 169 | |
| 0:54.2 | 250 | 1:48.4 | 275 | 1245 | 31 | 173 | |
| r603 |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
4 x 1000m (500m/250m/250m)
Interval Distance
4x 1000m (500m/250m/250m)
Rest 4 min
Rate 26/28/30+
~2k PB pace +7-8 seconds (or faster) to start at r26.Increase pace at least -2/-3 seconds from previous with each change in rate. The key is to increase pace and rate throughout the 1000m.
app.erg.zone