Melanie Coulson v4:30/r...16 row
7,403
Meters
32:00.0
Time
2:09.6
Pace
446
Calories
| Rest Distance | 666 |
|---|---|
| Rest Time | 6:00.0 |
| Overall Distance | 8,069 |
| Overall Time | 38:00.0 |
| Average Watts | 161 |
|---|---|
| Calories Per Hour | 836 |
| Stroke Rate | 20 |
| Stroke Count | 649 |
| Drag Factor | 118 |
September 24, 2022 08:26:40
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 32:00.0 | 7,403 | 2:09.6 | 161 | 836 | 20 | |
| 4:30.0 | 1,013 | 2:13.2 | 148 | 800 | 20 | |
| 0:30.0 | 119 | 2:06.0 | 175 | 840 | 20 | |
| 2:30.0 | 571 | 2:11.3 | 154 | 816 | 20 | |
| 0:30.0 | 119 | 2:06.0 | 175 | 840 | 20 | |
| r: 2:00 | 173 | |||||
| 4:30.0 | 1,038 | 2:10.0 | 159 | 840 | 20 | |
| 0:30.0 | 119 | 2:06.0 | 175 | 840 | 20 | |
| 2:30.0 | 577 | 2:09.9 | 159 | 840 | 20 | |
| 0:30.0 | 120 | 2:05.0 | 179 | 840 | 20 | |
| r: 2:00 | 229 | |||||
| 4:30.0 | 1,047 | 2:08.9 | 163 | 853 | 20 | |
| 0:30.0 | 119 | 2:06.0 | 175 | 840 | 20 | |
| 2:30.0 | 581 | 2:09.0 | 163 | 840 | 20 | |
| 0:30.0 | 120 | 2:05.0 | 179 | 840 | 20 | |
| r: 2:00 | 264 | |||||
| 4:30.0 | 1,045 | 2:09.1 | 162 | 853 | 20 | |
| 0:30.0 | 120 | 2:05.0 | 179 | 840 | 20 | |
| 2:30.0 | 579 | 2:09.5 | 161 | 840 | 20 | |
| 0:30.0 | 120 | 2:05.0 | 179 | 840 | 22 | |
| r666 |
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ROWW34S4
Interval Time
4x 8min (4:30/:30/2:30/:30)
rest 2:00 between sets
52-54% watts to start
rate 20 throughout
2k pace +20-22 at r20 for 4:30 and 2:30 sections. "Power 10" for 30 second sections.
erg.zone