Evan Williams 30:00 row
7,036m
Meters
30:00.0
Time
2:07.9
Pace
433
Calories
147
Heart Rate
| Average Watts | 167 |
|---|---|
| Calories Per Hour | 875 |
| Stroke Rate | 22 |
| Stroke Count | 664 |
| Drag Factor | 119 |
September 11, 2024 10:10:23
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 | 7,036m | 2:07.9 | 167 | 875 | 22 | 147 |
| 2:00.0 | 454m | 2:12.1 | 152 | 821 | 17 | 129 |
| 4:00.0 | 452m | 2:12.7 | 150 | 814 | 18 | 134 |
| 6:00.0 | 473m | 2:06.8 | 171 | 890 | 22 | 141 |
| 8:00.0 | 470m | 2:07.6 | 168 | 878 | 21 | 144 |
| 10:00.0 | 484m | 2:03.9 | 184 | 932 | 24 | 149 |
| 12:00.0 | 481m | 2:04.7 | 180 | 920 | 23 | 149 |
| 14:00.0 | 492m | 2:01.9 | 193 | 964 | 25 | 154 |
| 16:00.0 | 492m | 2:01.9 | 193 | 964 | 25 | 156 |
| 18:00.0 | 458m | 2:11.0 | 156 | 835 | 22 | 149 |
| 20:00.0 | 466m | 2:08.7 | 164 | 864 | 23 | 146 |
| 22:00.0 | 469m | 2:07.9 | 167 | 875 | 22 | 151 |
| 24:00.0 | 469m | 2:07.9 | 167 | 875 | 22 | 154 |
| 26:00.0 | 440m | 2:16.3 | 138 | 775 | 19 | 148 |
| 28:00.0 | 425m | 2:21.1 | 124 | 728 | 20 | 145 |
| 30:00.0 | 511m | 1:57.4 | 216 | 1044 | 27 | 163 |
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RA 30/30-21
4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end.
Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+18 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+3 or faster
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