Luca Buonocore 3x4000m/2:00r row
12,000
Meters
48:36.4
Time
2:01.5
Pace
803
Calories
147
Heart Rate
| Rest Distance | 256 |
|---|---|
| Rest Time | 4:00.0 |
| Overall Distance | 12,256 |
| Overall Time | 52:36.4 |
| Average Watts | 195 |
|---|---|
| Calories Per Hour | 971 |
| Stroke Rate | 21 |
| Stroke Count | 1066 |
| Drag Factor | 153 |
March 05, 2026 14:31:36
Workout
RowErg
Workout Type
Interval:Distance
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 48:36.4 | 12,000 | 2:01.5 | 195 | 971 | 21 | 147 |
| 16:12.1 | 4,000 | 2:01.5 | 195 | 971 | 21 | 142 |
| 16:14.3 | 4,000 | 2:01.7 | 194 | 966 | 22 | 148 |
| 16:10.0 | 4,000 | 2:01.2 | 196 | 975 | 23 | 153 |
| r256 |
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5. 3 x 4000m rest 2:00
Some steady state intervals that you can do at heart rate 65-70% of max or push at a medium effort and rate 22-23.
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