Evan Williams v4:00/r...8 row
7,710m
Meters
32:00.0
Time
2:04.5
Pace
489
Calories
142
Heart Rate
| Rest Distance | 45m |
|---|---|
| Rest Time | 7:35.0 |
| Overall Distance | 7,755m |
| Overall Time | 39:35.0 |
| Average Watts | 181 |
|---|---|
| Calories Per Hour | 923 |
| Stroke Rate | 23 |
| Stroke Count | 749 |
| Drag Factor | 118 |
May 01, 2023 10:06:06
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 32:00.0 | 7,710m | 2:04.5 | 181 | 923 | 23 | 142 | |
| 4:00.0 | 944m | 2:07.1 | 170 | 886 | 24 | 131 | |
| 4:00.0 | 985m | 2:01.8 | 194 | 966 | 24 | 142 | |
| r: 2:31 | 17m | ||||||
| 4:00.0 | 948m | 2:06.5 | 173 | 893 | 23 | 139 | |
| 4:00.0 | 985m | 2:01.8 | 194 | 966 | 23 | 146 | |
| r: 2:32 | 6m | ||||||
| 4:00.0 | 941m | 2:07.5 | 169 | 880 | 23 | 140 | |
| 4:00.0 | 972m | 2:03.4 | 186 | 940 | 23 | 146 | |
| r: 2:32 | 22m | ||||||
| 4:00.0 | 947m | 2:06.7 | 172 | 892 | 23 | 144 | |
| 4:00.0 | 988m | 2:01.4 | 195 | 972 | 24 | 154 | |
| r45m |
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Workout Graph
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RA66 - 8min x 4 at 24spm - 10kW5S1
10KW5S1 - youtu.be/GChMVufnI4E
Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.
🚣 4 x 8 mins with 2:30 rest between 🚣♀️
➔Pace Guide = 2K+12 then 2K+5
app.erg.zone