Evan Williams v4:00/r...12 row
6,942m
Meters
30:00.0
Time
2:09.6
Pace
421
Calories
142
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 6,942m |
| Overall Time | 30:00.0 |
| Average Watts | 161 |
|---|---|
| Calories Per Hour | 852 |
| Stroke Rate | 20 |
| Stroke Count | 607 |
| Drag Factor | 118 |
September 09, 2024 10:15:41
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 | 6,942m | 2:09.6 | 161 | 852 | 20 | 142 |
| 4:00.0 | 909m | 2:12.0 | 152 | 823 | 18 | 131 |
| 3:00.0 | 694m | 2:09.6 | 160 | 852 | 20 | 137 |
| 2:00.0 | 472m | 2:07.1 | 170 | 886 | 22 | 142 |
| 1:00.0 | 247m | 2:01.4 | 195 | 972 | 24 | 145 |
| 4:00.0 | 905m | 2:12.5 | 150 | 816 | 19 | 137 |
| 3:00.0 | 694m | 2:09.6 | 160 | 852 | 20 | 142 |
| 2:00.0 | 469m | 2:07.9 | 167 | 875 | 22 | 147 |
| 1:00.0 | 245m | 2:02.4 | 191 | 956 | 24 | 150 |
| 4:00.0 | 904m | 2:12.7 | 150 | 814 | 19 | 144 |
| 3:00.0 | 694m | 2:09.6 | 160 | 852 | 21 | 149 |
| 2:00.0 | 469m | 2:07.9 | 167 | 875 | 22 | 153 |
| 1:00.0 | 244m | 2:02.9 | 188 | 948 | 24 | 155 |
| r0m |
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Workout Graph
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RA 30/30-20
Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm
➔Pace Guide = Start at 2K+18 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+18 for the 18spm again
app.erg.zone