Robert Enever 30:00 row
7,260m
Meters
30:00.0
Time
2:03.9
Pace
460
Calories
144
Heart Rate
| Average Watts | 184 |
|---|---|
| Calories Per Hour | 932 |
| Stroke Rate | 19 |
| Stroke Count | 573 |
| Drag Factor | 131 |
October 25, 2021 20:22:18
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 7,260m | 2:03.9 | 184 | 932 | 19 | 144 |
| 3:00.0 | 722m | 2:04.6 | 181 | 921 | 18 | 133 |
| 6:00.0 | 734m | 2:02.6 | 190 | 953 | 20 | 139 |
| 9:00.0 | 720m | 2:05.0 | 179 | 916 | 18 | 142 |
| 12:00.0 | 733m | 2:02.7 | 189 | 950 | 20 | 144 |
| 15:00.0 | 716m | 2:05.6 | 176 | 906 | 18 | 143 |
| 18:00.0 | 731m | 2:03.1 | 188 | 945 | 20 | 147 |
| 21:00.0 | 719m | 2:05.1 | 178 | 914 | 18 | 147 |
| 24:00.0 | 735m | 2:02.4 | 191 | 956 | 20 | 150 |
| 27:00.0 | 721m | 2:04.8 | 180 | 919 | 18 | 151 |
| 30:00.0 | 729m | 2:03.4 | 186 | 940 | 20 | 149 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
10KW8S2 - youtu.be/_MAjJtzovCs
Splitting a 30 minute row into 3 minute chunks really makes time fly in this workout.
🚣Alternate 18spm and 20spm every 3 minutes 🚣♀️
➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)
➔Effort = 5/10 - maybe 6
➔Speech = Comfortable
❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a 10K time trial) this should be kept to pace to give you time to work on your stroke and build your core fitness up. ❗
*** If you want individual split data, or make this a rankable 30 minute workout, duplicate this workout, remove the warm up and cooldown, then set the splits to 3 minutes. Add in the stroke rate and pace targets too if you wish. ***