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Evan Williams v3:00/r...15 row

7,002m

Meters

30:00.0

Time

2:08.5

Pace

429

Calories

139

Heart Rate

Rest Distance0m
Rest Time
Overall Distance7,002m
Overall Time30:00.0
Average Watts165
Calories Per Hour867
Stroke Rate23
Stroke Count688
Drag Factor117

June 26, 2023 09:17:46

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

Get Fit - Row 8 - 3/2/1 at 20/24/28spm
youtu.be/2rn3CElEEm0

Row 3 minutes at a low intensity at 20spm
Row 2 minutes at 24spm - around 5-6 seconds faster.
Row 1 minute at 28spm - around 5-6 seconds faster.

Do this 5 times.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,002m 2:08.5 165 867 23 139
3:00.0 677m 2:12.9 149 812 20 127
2:00.0 479m 2:05.2 178 912 24 136
1:00.0 255m 1:57.6 215 1039 27 144
3:00.0 663m 2:15.7 140 781 20 130
2:00.0 475m 2:06.3 174 897 25 137
1:00.0 254m 1:58.1 212 1031 28 147
3:00.0 677m 2:12.9 149 812 21 137
2:00.0 475m 2:06.3 174 897 24 142
1:00.0 254m 1:58.1 212 1031 28 150
3:00.0 668m 2:14.7 143 792 20 138
2:00.0 475m 2:06.3 174 897 25 145
1:00.0 252m 1:59.0 207 1013 28 151
3:00.0 666m 2:15.1 142 788 21 140
2:00.0 480m 2:05.0 179 916 24 149
1:00.0 261m 1:54.9 230 1093 30 158
r0m

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