Evan Williams v4:00/r...12 row
7,007
Meters
30:00.0
Time
2:08.4
Pace
429
Calories
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 7,007 |
| Overall Time | 30:00.0 |
| Average Watts | 165 |
|---|---|
| Calories Per Hour | 858 |
| Stroke Rate | 21 |
| Stroke Count | 645 |
| Drag Factor | 124 |
November 28, 2024 10:08:54
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 | 7,007 | 2:08.4 | 165 | 858 | 21 |
| 4:00.0 | 917 | 2:10.8 | 156 | 825 | 20 |
| 1:00.0 | 249 | 2:00.4 | 200 | 960 | 27 |
| 4:00.0 | 916 | 2:11.0 | 156 | 825 | 20 |
| 1:00.0 | 257 | 1:56.7 | 220 | 1020 | 28 |
| 4:00.0 | 916 | 2:11.0 | 156 | 825 | 20 |
| 1:00.0 | 254 | 1:58.1 | 212 | 1020 | 28 |
| 4:00.0 | 916 | 2:11.0 | 156 | 825 | 20 |
| 1:00.0 | 250 | 2:00.0 | 203 | 960 | 27 |
| 4:00.0 | 917 | 2:10.8 | 156 | 825 | 20 |
| 1:00.0 | 247 | 2:01.4 | 195 | 960 | 27 |
| 4:00.0 | 917 | 2:10.8 | 156 | 825 | 21 |
| 1:00.0 | 257 | 1:56.7 | 220 | 1020 | 28 |
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Workout Graph
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RA61 - 30min with Speed Bumps 10KW4S1
HM28
10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.
app.erg.zone