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Evan Williams v4:30/r...12 row

6,935m

Meters

30:00.0

Time

2:09.7

Pace

428

Calories

139

Heart Rate

Rest Distance0m
Rest Time
Overall Distance6,935m
Overall Time30:00.0
Average Watts160
Calories Per Hour851
Stroke Rate22
Stroke Count676
Drag Factor118

September 22, 2024 10:28:07

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

RA 30/30-25
Get the best of both worlds in this row by rowing slow, then a short sprint.
🚣MID Tier row on my Intensity Pyramid🚣‍♀️

Row for 4:30 at 22 strokes per minute then 30 seconds sprint 6 times.

➔Pace Guide = 2K + 15-16 - then 2K pace or better
➔Effort = 6/10 then 9-10/10

âť— This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint section. One word of warning though, when you get back to the 22spm pieces, try to hit rate and pace as soon as possible. Don't slow right down to recover from the sprint - the intensity should remain high. You'll recover enough over the next 4:30 to be able to sprint again. But progressively, this row should get tougher.âť—
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,935m 2:09.7 160 851 22 139
4:30.0 1,057m 2:07.7 168 878 22 136
0:30.0 138m 1:48.6 273 1237 30 144
4:30.0 1,056m 2:07.8 168 876 22 141
0:30.0 137m 1:49.4 267 1217 32 147
4:30.0 1,047m 2:08.9 163 861 22 142
0:30.0 135m 1:51.1 255 1178 30 147
4:30.0 1,017m 2:12.7 150 814 22 136
0:30.0 137m 1:49.4 267 1217 30 147
4:30.0 1,008m 2:13.9 146 801 22 139
0:30.0 131m 1:54.5 233 1102 28 149
4:30.0 944m 2:23.0 120 711 21 140
0:30.0 138m 1:48.6 273 1237 30 150
r0m

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