Evan Williams 30:00 row
6,841m
Meters
30:00.0
Time
2:11.5
Pace
414
Calories
148
Heart Rate
| Average Watts | 154 |
|---|---|
| Calories Per Hour | 829 |
| Stroke Rate | 19 |
| Stroke Count | 593 |
| Drag Factor | 117 |
August 06, 2024 08:46:43
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 6,841m | 2:11.5 | 154 | 829 | 19 | 148 |
| 10:00.0 | 2,292m | 2:10.8 | 156 | 837 | 19 | 143 |
| 20:00.0 | 2,279m | 2:11.6 | 153 | 828 | 20 | 149 |
| 30:00.0 | 2,271m | 2:12.1 | 152 | 822 | 20 | 152 |
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RA 30/30-8
HM17
youtu.be/y_YvSQJichg
Row 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it.
🚣BOTTOM intentisty row 🚣♀️
Row at 20spm / 2K+18 for 9:30 - then do 30 seconds of power strokes at 20spm (do this three times)
➔Pace Guide = 2K+18 (Then power strokes)
app.erg.zone