Evan Williams v4:00/2:15r...12 row
10,491m
Meters
46:00.0
Time
2:11.5
Pace
635
Calories
132
Heart Rate
| Rest Distance | 41m |
|---|---|
| Rest Time | 4:28.0 |
| Overall Distance | 10,532m |
| Overall Time | 50:28.0 |
| Average Watts | 154 |
|---|---|
| Calories Per Hour | 829 |
| Stroke Rate | 21 |
| Stroke Count | 971 |
| Drag Factor | 128 |
September 27, 2022 09:19:42
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 | ||
|---|---|---|---|---|---|---|---|
| 46:00.0 | 10,491m | 2:11.5 | 154 | 829 | 21 | 132 | |
| 4:00.0 | 786m | 2:32.6 | 98 | 638 | 19 | 93 | |
| r: 2:15 | 22m | ||||||
| 4:00.0 | 902m | 2:13.0 | 149 | 811 | 20 | 122 | |
| 4:00.0 | 947m | 2:06.7 | 172 | 892 | 24 | 133 | |
| 4:00.0 | 904m | 2:12.7 | 150 | 814 | 20 | 129 | |
| 4:00.0 | 946m | 2:06.8 | 171 | 890 | 23 | 136 | |
| 4:00.0 | 905m | 2:12.5 | 150 | 816 | 20 | 131 | |
| 4:00.0 | 946m | 2:06.8 | 171 | 890 | 23 | 139 | |
| 4:00.0 | 903m | 2:12.8 | 149 | 813 | 20 | 134 | |
| 4:00.0 | 962m | 2:04.7 | 180 | 920 | 23 | 148 | |
| 4:00.0 | 903m | 2:12.8 | 149 | 813 | 20 | 142 | |
| 4:00.0 | 985m | 2:01.8 | 194 | 966 | 23 | 154 | |
| r: 2:13 | 19m | ||||||
| 2:00.0 | 401m | 2:29.6 | 104 | 659 | 18 | 115 | |
| r41m |
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RA70 - 40 mins as 10 x 4 mins - 10KW5S5
10KW5S5 - youtu.be/PjCSvTrrFN0
Trick yourself into working hard by alternating 20spm and 24spm every 4 minutes.
erg.zone