Evan Williams 30:00 row
6,960
Meters
30:00.0
Time
2:09.3
Pace
425
Calories
141
Heart Rate
| Average Watts | 162 |
|---|---|
| Calories Per Hour | 850 |
| Stroke Rate | 19 |
| Stroke Count | 593 |
| Drag Factor | 122 |
May 16, 2026 08:55:20
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 30:00.0 | 6,960 | 2:09.3 | 162 | 850 | 425 | 19 | 141 |
| 5:00.0 | 1,162 | 2:09.0 | 163 | 852 | 71 | 20 | 130 |
| 10:00.0 | 1,159 | 2:09.4 | 161 | 852 | 71 | 19 | 136 |
| 15:00.0 | 1,157 | 2:09.6 | 161 | 852 | 71 | 20 | 139 |
| 20:00.0 | 1,156 | 2:09.7 | 160 | 840 | 70 | 19 | 144 |
| 25:00.0 | 1,155 | 2:09.8 | 160 | 840 | 70 | 20 | 147 |
| 30:00.0 | 1,170 | 2:08.2 | 166 | 864 | 72 | 20 | 151 |
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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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