Evan Williams v4:00/r...9 row
7,052
Meters
30:00.0
Time
2:07.6
Pace
435
Calories
146
Heart Rate
| Rest Distance | 38 |
|---|---|
| Rest Time | 5:05.0 |
| Overall Distance | 7,090 |
| Overall Time | 35:05.0 |
| Average Watts | 168 |
|---|---|
| Calories Per Hour | 879 |
| Stroke Rate | 21 |
| Stroke Count | 629 |
| Drag Factor | 124 |
December 19, 2025 11:17:01
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 30:00.0 | 7,052 | 2:07.6 | 168 | 879 | 21 | 146 | |
| 4:00.0 | 926 | 2:09.5 | 161 | 853 | 19 | 138 | |
| 2:00.0 | 502 | 1:59.5 | 205 | 1005 | 27 | 147 | |
| 4:00.0 | 926 | 2:09.5 | 161 | 853 | 19 | 141 | |
| r: 2:33 | 24 | ||||||
| 4:00.0 | 925 | 2:09.7 | 160 | 851 | 20 | 144 | |
| 2:00.0 | 501 | 1:59.7 | 204 | 1001 | 27 | 155 | |
| 4:00.0 | 924 | 2:09.8 | 160 | 849 | 20 | 145 | |
| r: 2:32 | 14 | ||||||
| 4:00.0 | 924 | 2:09.8 | 160 | 849 | 20 | 147 | |
| 2:00.0 | 501 | 1:59.7 | 204 | 1001 | 27 | 159 | |
| 4:00.0 | 924 | 2:09.8 | 160 | 849 | 20 | 151 | |
| r38 |
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5K RowAlong Plan W1S5
5K RowAlong Plan W1S5
3x (4min @ 20spm & 2k+15 / 2min @ 28spm & 2k+5 / 4min @ 20spm &2k+15) 2:30 rest.
app.erg.zone