Evan Williams v4:30/r...12 row
6,989
Meters
30:00.0
Time
2:08.7
Pace
427
Calories
142
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 6,989 |
| Overall Time | 30:00.0 |
| Average Watts | 164 |
|---|---|
| Calories Per Hour | 854 |
| Stroke Rate | 22 |
| Stroke Count | 693 |
| Drag Factor | 120 |
August 11, 2024 08:26:37
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 | 6,989 | 2:08.7 | 164 | 854 | 22 | 142 |
| 4:30.0 | 1,041 | 2:09.6 | 160 | 840 | 22 | 135 |
| 0:30.0 | 135 | 1:51.1 | 255 | 1080 | 30 | 144 |
| 4:30.0 | 1,033 | 2:10.6 | 157 | 826 | 22 | 138 |
| 0:30.0 | 135 | 1:51.1 | 255 | 1080 | 32 | 145 |
| 4:30.0 | 1,031 | 2:10.9 | 156 | 826 | 22 | 139 |
| 0:30.0 | 133 | 1:52.7 | 244 | 1080 | 30 | 146 |
| 4:30.0 | 1,028 | 2:11.3 | 155 | 826 | 22 | 142 |
| 0:30.0 | 134 | 1:51.9 | 250 | 1080 | 32 | 147 |
| 4:30.0 | 1,031 | 2:10.9 | 156 | 826 | 22 | 147 |
| 0:30.0 | 130 | 1:55.3 | 228 | 1080 | 30 | 151 |
| 4:30.0 | 1,032 | 2:10.8 | 156 | 826 | 22 | 149 |
| 0:30.0 | 131 | 1:54.5 | 233 | 1080 | 32 | 153 |
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Workout Graph
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RA 30/30-9
youtu.be/9VH4-etdH-Q
Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)
🚣MID intentisty row 🚣♀️
➔Pace Guide = 2K+16 (Then 30 seconds fast)
app.erg.zone