Evan Williams 30:00 row
7,085m
Meters
30:00.0
Time
2:07.0
Pace
442
Calories
147
Heart Rate
| Average Watts | 171 |
|---|---|
| Calories Per Hour | 887 |
| Stroke Rate | 21 |
| Stroke Count | 665 |
| Drag Factor | 122 |
September 28, 2024 09:29:47
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 7,085m | 2:07.0 | 171 | 887 | 21 | 147 |
| 5:00.0 | 1,159m | 2:09.4 | 161 | 855 | 20 | 136 |
| 10:00.0 | 1,158m | 2:09.5 | 161 | 854 | 20 | 141 |
| 15:00.0 | 1,157m | 2:09.6 | 161 | 852 | 20 | 145 |
| 20:00.0 | 1,201m | 2:04.8 | 180 | 918 | 23 | 151 |
| 25:00.0 | 1,201m | 2:04.8 | 180 | 918 | 23 | 155 |
| 30:00.0 | 1,210m | 2:03.9 | 184 | 932 | 25 | 157 |
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RA 30/30-17 30/30-28
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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