Evan Williams 30:00 row
6,989m
Meters
30:00.0
Time
2:08.7
Pace
427
Calories
146
Heart Rate
| Average Watts | 164 |
|---|---|
| Calories Per Hour | 864 |
| Stroke Rate | 22 |
| Stroke Count | 666 |
| Drag Factor | 128 |
February 11, 2023 08:51:41
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 | 6,989m | 2:08.7 | 164 | 864 | 22 | 146 |
| 2:00.0 | 447m | 2:14.2 | 145 | 798 | 18 | 127 |
| 4:00.0 | 444m | 2:15.1 | 142 | 788 | 18 | 132 |
| 6:00.0 | 465m | 2:09.0 | 163 | 860 | 22 | 139 |
| 8:00.0 | 463m | 2:09.5 | 161 | 853 | 21 | 142 |
| 10:00.0 | 473m | 2:06.8 | 171 | 890 | 23 | 143 |
| 12:00.0 | 473m | 2:06.8 | 171 | 890 | 23 | 148 |
| 14:00.0 | 484m | 2:03.9 | 184 | 932 | 25 | 149 |
| 16:00.0 | 484m | 2:03.9 | 184 | 932 | 26 | 151 |
| 18:00.0 | 472m | 2:07.1 | 170 | 886 | 24 | 151 |
| 20:00.0 | 473m | 2:06.8 | 171 | 890 | 24 | 152 |
| 22:00.0 | 461m | 2:10.1 | 159 | 846 | 22 | 150 |
| 24:00.0 | 462m | 2:09.8 | 160 | 849 | 22 | 151 |
| 26:00.0 | 445m | 2:14.8 | 143 | 791 | 18 | 148 |
| 28:00.0 | 444m | 2:15.1 | 142 | 788 | 20 | 152 |
| 30:00.0 | 501m | 1:59.7 | 204 | 1001 | 28 | 160 |
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RA 30/30-27
HM18
youtu.be/-CqUAXmGDwU
Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST
🚣MID Tier row on my Intensity Pyramid🚣♀️
4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end
➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster
app.erg.zone