Evan Williams 30:00 row

6,989m

Meters

30:00.0

Time

2:08.7

Pace

427

Calories

146

Heart Rate

Average Watts164
Calories Per Hour864
Stroke Rate22
Stroke Count666
Drag Factor128

February 11, 2023 08:51:41

Workout
RowErg

Workout Type
Fixed Time

Weight Class
Hwt

Verified
Yes

Ranked
No

Entered
Erg Zone

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

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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Workout Graph

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