Evan Williams v4:00/1:23r...14 row
8,021m
Meters
36:00.0
Time
2:14.6
Pace
474
Calories
130
Heart Rate
| Rest Distance | 35m |
|---|---|
| Rest Time | 3:04.0 |
| Overall Distance | 8,056m |
| Overall Time | 39:04.0 |
| Average Watts | 143 |
|---|---|
| Calories Per Hour | 793 |
| Stroke Rate | 22 |
| Stroke Count | 792 |
| Drag Factor | 124 |
April 22, 2022 08:53:49
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 36:00.0 | 8,021m | 2:14.6 | 143 | 793 | 22 | 130 | |
| 4:00.0 | 779m | 2:34.0 | 96 | 629 | 20 | 95 | |
| r: 1:23 | 14m | ||||||
| 4:00.0 | 896m | 2:13.9 | 146 | 801 | 20 | 123 | |
| 1:00.0 | 240m | 2:05.0 | 179 | 916 | 27 | 131 | |
| 4:00.0 | 896m | 2:13.9 | 146 | 801 | 20 | 131 | |
| 1:00.0 | 237m | 2:06.5 | 173 | 893 | 27 | 136 | |
| 4:00.0 | 896m | 2:13.9 | 146 | 801 | 20 | 134 | |
| 1:00.0 | 240m | 2:05.0 | 179 | 916 | 28 | 140 | |
| 4:00.0 | 895m | 2:14.0 | 145 | 799 | 21 | 136 | |
| 1:00.0 | 239m | 2:05.5 | 177 | 909 | 28 | 141 | |
| 4:00.0 | 895m | 2:14.0 | 145 | 799 | 21 | 140 | |
| 1:00.0 | 238m | 2:06.0 | 175 | 901 | 28 | 143 | |
| 4:00.0 | 923m | 2:10.0 | 159 | 848 | 26 | 145 | |
| 1:00.0 | 250m | 2:00.0 | 203 | 997 | 31 | 152 | |
| r: 1:41 | 21m | ||||||
| 2:00.0 | 400m | 2:30.0 | 104 | 656 | 18 | 119 | |
| r35m |
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Workout Graph
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10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.