Evan Williams v4:00/r...12 row
6,993m
Meters
30:00.0
Time
2:08.7
Pace
426
Calories
143
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 6,993m |
| Overall Time | 30:00.0 |
| Average Watts | 164 |
|---|---|
| Calories Per Hour | 865 |
| Stroke Rate | 22 |
| Stroke Count | 657 |
| Drag Factor | 127 |
March 03, 2023 09:18:10
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 6,993m | 2:08.7 | 164 | 865 | 22 | 143 |
| 4:00.0 | 916m | 2:11.0 | 156 | 835 | 20 | 133 |
| 1:00.0 | 251m | 1:59.5 | 205 | 1005 | 28 | 143 |
| 4:00.0 | 916m | 2:11.0 | 156 | 835 | 20 | 138 |
| 1:00.0 | 252m | 1:59.0 | 207 | 1013 | 28 | 146 |
| 4:00.0 | 916m | 2:11.0 | 156 | 835 | 20 | 142 |
| 1:00.0 | 251m | 1:59.5 | 205 | 1005 | 28 | 149 |
| 4:00.0 | 915m | 2:11.1 | 155 | 834 | 21 | 144 |
| 1:00.0 | 247m | 2:01.4 | 195 | 972 | 28 | 149 |
| 4:00.0 | 915m | 2:11.1 | 155 | 834 | 20 | 146 |
| 1:00.0 | 245m | 2:02.4 | 191 | 956 | 28 | 152 |
| 4:00.0 | 923m | 2:10.0 | 159 | 848 | 23 | 147 |
| 1:00.0 | 252m | 1:59.0 | 207 | 1013 | 28 | 155 |
| r0m |
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Workout Graph
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RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.
app.erg.zone