Evan Williams 30:00 row
7,078m
Meters
30:00.0
Time
2:07.1
Pace
438
Calories
141
Heart Rate
| Average Watts | 170 |
|---|---|
| Calories Per Hour | 885 |
| Stroke Rate | 22 |
| Stroke Count | 669 |
| Drag Factor | 118 |
September 25, 2024 09:26:45
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 | 7,078m | 2:07.1 | 170 | 885 | 22 | 141 |
| 2:00.0 | 452m | 2:12.7 | 150 | 814 | 19 | 118 |
| 4:00.0 | 451m | 2:13.0 | 149 | 811 | 19 | 124 |
| 6:00.0 | 471m | 2:07.3 | 169 | 882 | 21 | 132 |
| 8:00.0 | 470m | 2:07.6 | 168 | 878 | 22 | 138 |
| 10:00.0 | 481m | 2:04.7 | 180 | 920 | 23 | 141 |
| 12:00.0 | 480m | 2:05.0 | 179 | 916 | 24 | 144 |
| 14:00.0 | 492m | 2:01.9 | 193 | 964 | 26 | 147 |
| 16:00.0 | 491m | 2:02.1 | 192 | 960 | 25 | 149 |
| 18:00.0 | 479m | 2:05.2 | 178 | 912 | 23 | 148 |
| 20:00.0 | 481m | 2:04.7 | 180 | 920 | 23 | 149 |
| 22:00.0 | 466m | 2:08.7 | 164 | 864 | 22 | 147 |
| 24:00.0 | 462m | 2:09.8 | 160 | 849 | 22 | 144 |
| 26:00.0 | 442m | 2:15.7 | 140 | 781 | 19 | 137 |
| 28:00.0 | 453m | 2:12.4 | 151 | 818 | 20 | 142 |
| 30:00.0 | 508m | 1:58.1 | 212 | 1031 | 28 | 156 |
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RA 30/30-27
This is a repeat of Day 21. My favourite row of the series.
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🚣♀️
4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end
➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster
➔Effort = 5/10 to 8/10
app.erg.zone