Evan Williams v0:30/1:01r...13 row
1,983
Meters
7:00.0
Time
1:45.9
Pace
144
Calories
150
Heart Rate
| Rest Distance | 241 |
|---|---|
| Rest Time | 9:19.0 |
| Overall Distance | 2,224 |
| Overall Time | 16:19.0 |
| Average Watts | 295 |
|---|---|
| Calories Per Hour | 1234 |
| Stroke Rate | 31 |
| Stroke Count | 221 |
| Drag Factor | 153 |
February 16, 2026 11:45:18
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 | ||
|---|---|---|---|---|---|---|---|
| 7:00.0 | 1,983 | 1:45.9 | 295 | 1234 | 31 | 150 | |
| 0:30.0 | 141 | 1:46.3 | 291 | 1200 | 32 | 134 | |
| r: 1:01 | 22 | ||||||
| 0:30.0 | 141 | 1:46.3 | 291 | 1200 | 30 | 139 | |
| r: 1:01 | 24 | ||||||
| 0:30.0 | 141 | 1:46.3 | 291 | 1200 | 30 | 142 | |
| r: 1:03 | 23 | ||||||
| 0:30.0 | 144 | 1:44.1 | 310 | 1320 | 32 | 145 | |
| r: 1:01 | 16 | ||||||
| 0:30.0 | 142 | 1:45.6 | 297 | 1200 | 30 | 146 | |
| r: 0:46 | 17 | ||||||
| 0:30.0 | 143 | 1:44.8 | 303 | 1320 | 32 | 149 | |
| r: 0:48 | 24 | ||||||
| 0:30.0 | 142 | 1:45.6 | 297 | 1200 | 32 | 151 | |
| r: 0:46 | 19 | ||||||
| 0:30.0 | 144 | 1:44.1 | 310 | 1320 | 34 | 152 | |
| r: 0:47 | 19 | ||||||
| 0:30.0 | 143 | 1:44.8 | 303 | 1320 | 32 | 152 | |
| r: 0:31 | 15 | ||||||
| 0:30.0 | 141 | 1:46.3 | 291 | 1200 | 32 | 155 | |
| r: 0:32 | 24 | ||||||
| 0:30.0 | 141 | 1:46.3 | 291 | 1200 | 32 | 154 | |
| r: 0:32 | 22 | ||||||
| 0:30.0 | 141 | 1:46.3 | 291 | 1200 | 32 | 156 | |
| r: 0:31 | 16 | ||||||
| 1:00.0 | 278 | 1:47.9 | 279 | 1200 | 31 | 163 | |
| r241 |
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5K RowAlong Plan W5S3
12x30s sprints + 1min @30spm
app.erg.zone