Evan Williams v4:00/r...8 row
7,757m
Meters
32:00.0
Time
2:03.7
Pace
498
Calories
146
Heart Rate
| Rest Distance | 54m |
|---|---|
| Rest Time | 7:35.0 |
| Overall Distance | 7,811m |
| Overall Time | 39:35.0 |
| Average Watts | 185 |
|---|---|
| Calories Per Hour | 935 |
| Stroke Rate | 23 |
| Stroke Count | 757 |
| Drag Factor | 132 |
September 20, 2022 09:30:12
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 | ||
|---|---|---|---|---|---|---|---|
| 32:00.0 | 7,757m | 2:03.7 | 185 | 935 | 23 | 146 | |
| 4:00.0 | 945m | 2:06.9 | 171 | 888 | 24 | 128 | |
| 4:00.0 | 984m | 2:01.9 | 193 | 964 | 24 | 141 | |
| r: 2:31 | 20m | ||||||
| 4:00.0 | 945m | 2:06.9 | 171 | 888 | 24 | 139 | |
| 4:00.0 | 991m | 2:01.0 | 197 | 978 | 24 | 150 | |
| r: 2:31 | 20m | ||||||
| 4:00.0 | 945m | 2:06.9 | 171 | 888 | 23 | 146 | |
| 4:00.0 | 999m | 2:00.1 | 202 | 994 | 24 | 157 | |
| r: 2:33 | 14m | ||||||
| 4:00.0 | 944m | 2:07.1 | 170 | 886 | 24 | 149 | |
| 4:00.0 | 1,005m | 1:59.4 | 206 | 1007 | 24 | 159 | |
| r54m |
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Workout Graph
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RA66 - 8min x 4 at 24spm - 10kW5S1
10KW5S1 - youtu.be/GChMVufnI4E
Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.
🚣 4 x 8 mins with 2:30 rest between 🚣♀️
➔Pace Guide = 2K+12 then 2K+5
erg.zone