Kenny Muse 30:00 row
6,925m
Meters
30:00.0
Time
2:09.9
Pace
420
Calories
| Average Watts | 159 |
|---|---|
| Calories Per Hour | 848 |
| Stroke Rate | 18 |
| Stroke Count | 544 |
| Drag Factor | 119 |
September 16, 2022 09:42:31
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 | 6,925m | 2:09.9 | 159 | 848 | 18 |
| 5:00.0 | 1,155m | 2:09.8 | 160 | 849 | 18 |
| 10:00.0 | 1,153m | 2:10.0 | 159 | 847 | 18 |
| 15:00.0 | 1,154m | 2:09.9 | 159 | 848 | 18 |
| 20:00.0 | 1,154m | 2:09.9 | 159 | 848 | 18 |
| 25:00.0 | 1,154m | 2:09.9 | 159 | 848 | 18 |
| 30:00.0 | 1,154m | 2:09.9 | 159 | 848 | 18 |
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RA1K - W4S4
An old fave: 30 mins at 18spm / 2K+20
youtu.be/dghPz95qXmw
🚣Row 30 minutes at 18 strokes per minute at a low intensity 🚣♀️
And I mean a low intensity. If this feels tough, if you're not able to hold a conversation, if your ego is in charge - you're rowing too hard!
➔Pace Guide = 2K+20 - NO FASTER PLEASE!
➔Effort = 5/10
➔Speech = Comfortable
âť— In terms of giving you fitness and lastability to be able to row any session you like, rows like this one are vital. The sprinting 10 x 100m or 8 x 2minute sessions are great for kudos - but if you don't have a strong foundation fitness (which this workout will help give you) then you won't be able to shine in those flashy rows. âť—
**** REMEMBER TO LOOK AT THE "BOOKMARK THESE" LABEL TO FIND THE WARMUP AND COOLDOWN ROWS*****
erg.zone