Evan Williams v4:00/r...12 row
6,975m
Meters
30:00.0
Time
2:09.0
Pace
424
Calories
135
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 6,975m |
| Overall Time | 30:00.0 |
| Average Watts | 163 |
|---|---|
| Calories Per Hour | 860 |
| Stroke Rate | 22 |
| Stroke Count | 666 |
| Drag Factor | 125 |
April 22, 2023 08:19:10
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 | 6,975m | 2:09.0 | 163 | 860 | 22 | 135 |
| 4:00.0 | 916m | 2:11.0 | 156 | 835 | 20 | 125 |
| 1:00.0 | 246m | 2:01.9 | 193 | 964 | 28 | 130 |
| 4:00.0 | 915m | 2:11.1 | 155 | 834 | 20 | 129 |
| 1:00.0 | 244m | 2:02.9 | 188 | 948 | 28 | 135 |
| 4:00.0 | 916m | 2:11.0 | 156 | 835 | 20 | 133 |
| 1:00.0 | 244m | 2:02.9 | 188 | 948 | 28 | 139 |
| 4:00.0 | 916m | 2:11.0 | 156 | 835 | 21 | 137 |
| 1:00.0 | 244m | 2:02.9 | 188 | 948 | 28 | 142 |
| 4:00.0 | 915m | 2:11.1 | 155 | 834 | 20 | 141 |
| 1:00.0 | 244m | 2:02.9 | 188 | 948 | 28 | 146 |
| 4:00.0 | 922m | 2:10.1 | 159 | 846 | 24 | 140 |
| 1:00.0 | 259m | 1:55.8 | 225 | 1075 | 28 | 152 |
| r0m |
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Workout Graph
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RA61 - 30min with Speed Bumps 10KW4S1
HM28
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