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Evan Williams 30:00 row

6,662m

Meters

30:00.0

Time

2:15.0

Pace

390

Calories

127

Heart Rate

Average Watts142
Calories Per Hour788
Stroke Rate18
Stroke Count548
Drag Factor127

January 31, 2023 08:19:34

Workout
RowErg

Workout Type
Fixed Time

Weight Class
Hwt

Verified
Yes

Ranked
No

Entered
Erg Zone

12 Rows - Day 10
HM13 Power Fives youtu.be/3A9j-gCzpuY

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable

âť— Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it after Row 9 - that's ok, just get a couple of seconds faster. But if you're quite fresh - push hard, and see if you can get 10 seconds faster pace through these power strokes. âť—

At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
app.erg.zone

Splits

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,662m 2:15.0 142 788 18 127
3:00.0 667m 2:14.9 142 790 18 118
6:00.0 665m 2:15.3 141 785 18 121
9:00.0 667m 2:14.9 142 790 18 123
12:00.0 668m 2:14.7 143 792 18 125
15:00.0 665m 2:15.3 141 785 18 126
18:00.0 666m 2:15.1 142 788 18 129
21:00.0 667m 2:14.9 142 790 18 132
24:00.0 665m 2:15.3 141 785 19 132
27:00.0 665m 2:15.3 141 785 19 133
30:00.0 667m 2:14.9 142 790 19 135

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