Darius Okello 7x1:17/1:17r row
2,524
Meters
8:59.0
Time
1:46.7
Pace
198
Calories
| Rest Distance | 201 |
|---|---|
| Rest Time | 8:59.0 |
| Overall Distance | 2,725 |
| Overall Time | 17:58.0 |
| Average Watts | 288 |
|---|---|
| Calories Per Hour | 1322 |
| Stroke Rate | 28 |
| Stroke Count | 252 |
| Drag Factor | 117 |
September 02, 2026 15:35:08
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 8:59.0 | 2,524 | 1:46.7 | 288 | 1322 | 28 | |
| 1:17.0 | 356 | 1:48.1 | 277 | 1262 | 26 | |
| 1:17.0 | 364 | 1:45.7 | 296 | 1309 | 27 | |
| 1:17.0 | 368 | 1:44.6 | 306 | 1355 | 27 | |
| 1:17.0 | 374 | 1:42.9 | 321 | 1402 | 29 | |
| 1:17.0 | 375 | 1:42.6 | 323 | 1402 | 29 | |
| 1:17.0 | 378 | 1:41.8 | 331 | 1449 | 33 | |
| 1:17.0 | 309 | 2:04.5 | 181 | 1075 | 25 | |
| r201 |
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Workout Graph
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7x77s - Negative Splits
EPS Session 3: 7 sets of 77 seconds work / 77 seconds rest. Aim for negative splits—build speed each round so set 7 is the fastest!
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