Evan Williams 30:00 row
6,874
Meters
30:00.0
Time
2:10.9
Pace
415
Calories
140
Heart Rate
| Average Watts | 156 |
|---|---|
| Calories Per Hour | 836 |
| Stroke Rate | 19 |
| Stroke Count | 590 |
| Drag Factor | 123 |
February 01, 2026 11:06:25
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Lwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 30:00.0 | 6,874 | 2:10.9 | 156 | 836 | 415 | 19 | 140 |
| 5:00.0 | 1,160 | 2:09.3 | 162 | 857 | 71 | 19 | 134 |
| 10:00.0 | 1,139 | 2:11.6 | 153 | 827 | 68 | 19 | 136 |
| 15:00.0 | 1,142 | 2:11.3 | 154 | 831 | 69 | 19 | 138 |
| 20:00.0 | 1,138 | 2:11.8 | 153 | 825 | 68 | 20 | 141 |
| 25:00.0 | 1,133 | 2:12.3 | 151 | 819 | 68 | 20 | 144 |
| 30:00.0 | 1,163 | 2:08.9 | 163 | 861 | 71 | 20 | 149 |
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RA5K Plan W4S2 - 30mins 20spm
🚣 Week 4 Session 2 is 30 mins at 20spm 🚣♀️
BOTTOM Tier Workout
Pace Guide = 2K+18-20 (5K+13-15)
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