Kristof Batizy v400m/1:00r...12 row
3,000
Meters
12:04.1
Time
2:00.6
Pace
193
Calories
128
Heart Rate
| Rest Distance | 2,304 |
|---|---|
| Rest Time | 15:45.0 |
| Overall Distance | 5,304 |
| Overall Time | 27:49.1 |
| Average Watts | 199 |
|---|---|
| Calories Per Hour | 959 |
| Stroke Rate | 30 |
| Stroke Count | 362 |
| Drag Factor | 120 |
September 19, 2023 06:48:46
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 12:04.1 | 3,000 | 2:00.6 | 199 | 959 | 30 | 128 | |
| 1:43.3 | 400 | 2:09.1 | 163 | 836 | 30 | 96 | |
| r: 1:00 | 105 | ||||||
| 1:16.0 | 300 | 2:06.6 | 172 | 852 | 29 | 122 | |
| r: 0:45 | 99 | ||||||
| 0:48.5 | 200 | 2:01.2 | 196 | 964 | 30 | 128 | |
| r: 0:30 | 75 | ||||||
| 0:23.2 | 100 | 1:56.0 | 224 | 931 | 31 | 123 | |
| r: 3:00 | 475 | ||||||
| 1:35.3 | 400 | 1:59.1 | 207 | 982 | 30 | 147 | |
| r: 1:00 | 112 | ||||||
| 1:10.5 | 300 | 1:57.5 | 216 | 1021 | 29 | 144 | |
| r: 0:45 | 97 | ||||||
| 0:46.8 | 200 | 1:57.0 | 219 | 1000 | 31 | 131 | |
| r: 0:30 | 65 | ||||||
| 0:22.9 | 100 | 1:54.5 | 233 | 1100 | 31 | 138 | |
| r: 3:00 | 411 | ||||||
| 1:37.0 | 400 | 2:01.2 | 196 | 964 | 30 | 112 | |
| r: 1:00 | 132 | ||||||
| 1:11.3 | 300 | 1:58.8 | 209 | 1009 | 30 | 148 | |
| r: 0:45 | 92 | ||||||
| 0:47.0 | 200 | 1:57.5 | 216 | 995 | 31 | 147 | |
| r: 0:30 | 75 | ||||||
| 0:22.2 | 100 | 1:51.0 | 256 | 1135 | 35 | 144 | |
| r: 3:00 | 566 | ||||||
| r2,304 |
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Workout Graph
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RoW
Interval Variable.
3 rounds of 400m - 300m - 200m - 100m
Rest is 1' - 45sec - 30secs between
3' between rounds
Playing around with 1k intervals (in a nice way ;-)).
Start around 105% and go with feel, use your strength, build into it, recover quickly and repeat.
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