Evan Williams 30:00 row
6,767m
Meters
30:00.0
Time
2:12.9
Pace
402
Calories
133
Heart Rate
| Average Watts | 149 |
|---|---|
| Calories Per Hour | 812 |
| Stroke Rate | 19 |
| Stroke Count | 588 |
| Drag Factor | 127 |
February 02, 2023 09:01:50
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 | 6,767m | 2:12.9 | 149 | 812 | 19 | 133 |
| 2:00.0 | 445m | 2:14.8 | 143 | 791 | 18 | 121 |
| 4:00.0 | 454m | 2:12.1 | 152 | 821 | 20 | 126 |
| 6:00.0 | 463m | 2:09.5 | 161 | 853 | 23 | 131 |
| 8:00.0 | 451m | 2:13.0 | 149 | 811 | 20 | 129 |
| 10:00.0 | 444m | 2:15.1 | 142 | 788 | 18 | 128 |
| 12:00.0 | 445m | 2:14.8 | 143 | 791 | 18 | 129 |
| 14:00.0 | 452m | 2:12.7 | 150 | 814 | 20 | 134 |
| 16:00.0 | 461m | 2:10.1 | 159 | 846 | 22 | 136 |
| 18:00.0 | 452m | 2:12.7 | 150 | 814 | 20 | 135 |
| 20:00.0 | 445m | 2:14.8 | 143 | 791 | 18 | 136 |
| 22:00.0 | 445m | 2:14.8 | 143 | 791 | 18 | 137 |
| 24:00.0 | 452m | 2:12.7 | 150 | 814 | 20 | 137 |
| 26:00.0 | 462m | 2:09.8 | 160 | 849 | 22 | 142 |
| 28:00.0 | 451m | 2:13.0 | 149 | 811 | 19 | 142 |
| 30:00.0 | 445m | 2:14.8 | 143 | 791 | 19 | 139 |
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RA 30/30-10
HM13 youtu.be/k5cnVjx8dYA
30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.
🚣BOTTOM intentisty row 🚣♀️
18/20/22/20/18spm x 3
➔Pace Guide = 2K+20/18/16/18/20
➔Effort = 5-6/10
➔Speech = Comfortable
*** The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.***
app.erg.zone