Evan Williams v4:00/2:15r...12 row
10,461m
Meters
46:00.0
Time
2:11.9
Pace
633
Calories
134
Heart Rate
| Rest Distance | 39m |
|---|---|
| Rest Time | 3:56.0 |
| Overall Distance | 10,500m |
| Overall Time | 49:56.0 |
| Average Watts | 152 |
|---|---|
| Calories Per Hour | 824 |
| Stroke Rate | 21 |
| Stroke Count | 970 |
| Drag Factor | 131 |
October 16, 2022 10:28:31
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 | 10,461m | 2:11.9 | 152 | 824 | 21 | 134 | |
| 4:00.0 | 784m | 2:33.0 | 98 | 635 | 19 | 93 | |
| r: 2:15 | 19m | ||||||
| 4:00.0 | 900m | 2:13.3 | 148 | 808 | 20 | 122 | |
| 4:00.0 | 944m | 2:07.1 | 170 | 886 | 23 | 135 | |
| 4:00.0 | 903m | 2:12.8 | 149 | 813 | 20 | 132 | |
| 4:00.0 | 945m | 2:06.9 | 171 | 888 | 23 | 139 | |
| 4:00.0 | 905m | 2:12.5 | 150 | 816 | 20 | 136 | |
| 4:00.0 | 945m | 2:06.9 | 171 | 888 | 23 | 141 | |
| 4:00.0 | 902m | 2:13.0 | 149 | 811 | 20 | 139 | |
| 4:00.0 | 960m | 2:05.0 | 179 | 916 | 23 | 150 | |
| 4:00.0 | 903m | 2:12.8 | 149 | 813 | 20 | 145 | |
| 4:00.0 | 977m | 2:02.8 | 189 | 950 | 24 | 156 | |
| r: 1:41 | 20m | ||||||
| 2:00.0 | 392m | 2:33.0 | 98 | 635 | 18 | 118 | |
| r39m |
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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