Evan Williams 30:00 row
6,607
Meters
30:00.0
Time
2:16.2
Pace
405
Calories
134
Heart Rate
| Average Watts | 138 |
|---|---|
| Calories Per Hour | 810 |
| Stroke Rate | 20 |
| Stroke Count | 617 |
| Drag Factor | 120 |
June 27, 2026 09:21:40
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 | 6,607 | 2:16.2 | 138 | 810 | 405 | 20 | 134 |
| 2:00.0 | 455 | 2:11.8 | 153 | 810 | 27 | 18 | 125 |
| 4:00.0 | 452 | 2:12.7 | 150 | 840 | 28 | 18 | 131 |
| 6:00.0 | 470 | 2:07.6 | 168 | 900 | 30 | 21 | 138 |
| 8:00.0 | 469 | 2:07.9 | 167 | 870 | 29 | 22 | 141 |
| 10:00.0 | 479 | 2:05.2 | 178 | 930 | 31 | 24 | 146 |
| 12:00.0 | 455 | 2:11.8 | 153 | 840 | 28 | 22 | 139 |
| 14:00.0 | 353 | 2:49.9 | 71 | 660 | 22 | 18 | 129 |
| 16:00.0 | 469 | 2:07.9 | 167 | 870 | 29 | 24 | 137 |
| 18:00.0 | 460 | 2:10.4 | 158 | 870 | 29 | 23 | 139 |
| 20:00.0 | 457 | 2:11.2 | 155 | 840 | 28 | 23 | 139 |
| 22:00.0 | 449 | 2:13.6 | 147 | 810 | 27 | 21 | 137 |
| 24:00.0 | 365 | 2:44.3 | 79 | 660 | 22 | 18 | 123 |
| 26:00.0 | 445 | 2:14.8 | 143 | 810 | 27 | 19 | 132 |
| 28:00.0 | 436 | 2:17.6 | 134 | 780 | 26 | 19 | 133 |
| 30:00.0 | 393 | 2:32.6 | 98 | 660 | 22 | 17 | 124 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA 30/30-27
This is a repeat of Day 21. My favourite row of the series.
Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST
🚣MID Tier row on my Intensity Pyramid🚣♀️
4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end
➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster
➔Effort = 5/10 to 8/10
app.erg.zone