Evan Williams 30:00 row
6,664m
Meters
30:00.0
Time
2:15.0
Pace
391
Calories
127
Heart Rate
| Average Watts | 142 |
|---|---|
| Calories Per Hour | 788 |
| Stroke Rate | 18 |
| Stroke Count | 550 |
| Drag Factor | 126 |
January 30, 2023 09:45:13
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 6,664m | 2:15.0 | 142 | 788 | 18 | 127 |
| 5:00.0 | 1,110m | 2:15.1 | 142 | 788 | 18 | 123 |
| 10:00.0 | 1,111m | 2:15.0 | 142 | 789 | 18 | 124 |
| 15:00.0 | 1,112m | 2:14.8 | 143 | 790 | 18 | 126 |
| 20:00.0 | 1,107m | 2:15.5 | 141 | 784 | 19 | 128 |
| 25:00.0 | 1,108m | 2:15.3 | 141 | 785 | 19 | 130 |
| 30:00.0 | 1,116m | 2:14.4 | 144 | 796 | 19 | 135 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA 30/30-18
HM12
youtu.be/6asgV_xUfCI
A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series.
Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+20-22
➔Effort = 5/10 (push as hard as possible on the 5 power strokes)
➔Speech = Comfortable, even with the power strokes
❗ Why the power strokes? Just to make it a bit more interesting. This workout is best done at 2K+20-22 the whole way - but unless you love that workout, it can be a bit tedious. So as a reward for getting through 5 minutes at a time, you get to push hard for 5 strokes (still at 18spm though). ❗
app.erg.zone