Evan Williams 30:00 row
7,023m
Meters
30:00.0
Time
2:08.1
Pace
434
Calories
143
Heart Rate
| Average Watts | 166 |
|---|---|
| Calories Per Hour | 872 |
| Stroke Rate | 21 |
| Stroke Count | 656 |
| Drag Factor | 117 |
August 28, 2024 10:34:51
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 | 7,023m | 2:08.1 | 166 | 872 | 21 | 143 |
| 5:00.0 | 1,158m | 2:09.5 | 161 | 854 | 20 | 134 |
| 10:00.0 | 1,155m | 2:09.8 | 160 | 849 | 20 | 138 |
| 15:00.0 | 1,153m | 2:10.0 | 159 | 847 | 20 | 141 |
| 20:00.0 | 1,200m | 2:05.0 | 179 | 916 | 23 | 150 |
| 25:00.0 | 1,151m | 2:10.3 | 158 | 844 | 23 | 143 |
| 30:00.0 | 1,207m | 2:04.2 | 182 | 927 | 25 | 155 |
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RA 30/30-17
A great standalone MAX EFFORT rowing workout.
Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace.
🚣15 / 10 / 5 mins intervals with no rest!🚣♀️
➔Pace Guide =
15mins at 20spm / 2K+ 15
10mins at 24spm / 2K+10
5 mins at 28spm / 2K+5 or faster
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