Evan Williams 30:00 row
6,809m
Meters
30:00.0
Time
2:12.1
Pace
403
Calories
138
Heart Rate
| Average Watts | 152 |
|---|---|
| Calories Per Hour | 821 |
| Stroke Rate | 19 |
| Stroke Count | 590 |
| Drag Factor | 117 |
August 13, 2024 09:25:02
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 | 6,809m | 2:12.1 | 152 | 821 | 19 | 138 |
| 2:00.0 | 447m | 2:14.2 | 145 | 798 | 18 | 123 |
| 4:00.0 | 454m | 2:12.1 | 152 | 821 | 20 | 131 |
| 6:00.0 | 467m | 2:08.4 | 165 | 867 | 22 | 137 |
| 8:00.0 | 455m | 2:11.8 | 153 | 825 | 20 | 135 |
| 10:00.0 | 448m | 2:13.9 | 146 | 801 | 18 | 134 |
| 12:00.0 | 447m | 2:14.2 | 145 | 798 | 18 | 135 |
| 14:00.0 | 454m | 2:12.1 | 152 | 821 | 20 | 139 |
| 16:00.0 | 465m | 2:09.0 | 163 | 860 | 21 | 143 |
| 18:00.0 | 452m | 2:12.7 | 150 | 814 | 20 | 139 |
| 20:00.0 | 448m | 2:13.9 | 146 | 801 | 18 | 140 |
| 22:00.0 | 446m | 2:14.5 | 144 | 794 | 18 | 139 |
| 24:00.0 | 454m | 2:12.1 | 152 | 821 | 20 | 144 |
| 26:00.0 | 470m | 2:07.6 | 168 | 878 | 22 | 149 |
| 28:00.0 | 452m | 2:12.7 | 150 | 814 | 20 | 147 |
| 30:00.0 | 450m | 2:13.3 | 148 | 808 | 19 | 145 |
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RA 30/30-10
HM14 youtu.be/k5cnVjx8dYA
30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.
🚣BOTTOM intentisty row 🚣♀️
18/20/22/20/18spm x 3
➔Pace Guide = 2K+20/18/16/18/20
➔Effort = 5-6/10
➔Speech = Comfortable
*** The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.***
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