Evan Williams v4:00/1:24r...14 row
8,081m
Meters
36:00.0
Time
2:13.6
Pace
481
Calories
128
Heart Rate
| Rest Distance | 29m |
|---|---|
| Rest Time | 2:55.0 |
| Overall Distance | 8,110m |
| Overall Time | 38:55.0 |
| Average Watts | 147 |
|---|---|
| Calories Per Hour | 804 |
| Stroke Rate | 21 |
| Stroke Count | 758 |
| Drag Factor | 129 |
September 11, 2022 09:43:53
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 | 8,081m | 2:13.6 | 147 | 804 | 21 | 128 | |
| 4:00.0 | 785m | 2:32.8 | 98 | 637 | 18 | 93 | |
| r: 1:24 | 12m | ||||||
| 4:00.0 | 902m | 2:13.0 | 149 | 811 | 19 | 123 | |
| 1:00.0 | 246m | 2:01.9 | 193 | 964 | 27 | 132 | |
| 4:00.0 | 903m | 2:12.8 | 149 | 813 | 19 | 130 | |
| 1:00.0 | 245m | 2:02.4 | 191 | 956 | 27 | 135 | |
| 4:00.0 | 902m | 2:13.0 | 149 | 811 | 20 | 134 | |
| 1:00.0 | 242m | 2:03.9 | 184 | 932 | 27 | 137 | |
| 4:00.0 | 902m | 2:13.0 | 149 | 811 | 20 | 133 | |
| 1:00.0 | 243m | 2:03.4 | 186 | 940 | 27 | 140 | |
| 4:00.0 | 902m | 2:13.0 | 149 | 811 | 20 | 134 | |
| 1:00.0 | 243m | 2:03.4 | 186 | 940 | 27 | 141 | |
| 4:00.0 | 931m | 2:08.8 | 163 | 862 | 24 | 142 | |
| 1:00.0 | 250m | 2:00.0 | 203 | 997 | 28 | 148 | |
| r: 1:31 | 17m | ||||||
| 2:00.0 | 385m | 2:35.8 | 92 | 618 | 17 | 112 | |
| r29m |
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Workout Graph
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RA61 - 30min with Speed Bumps 10KW4S1
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.
erg.zone