Evan Williams v4:00/r...8 row
7,796m
Meters
32:00.0
Time
2:03.1
Pace
500
Calories
145
Heart Rate
| Rest Distance | 74m |
|---|---|
| Rest Time | 7:30.0 |
| Overall Distance | 7,870m |
| Overall Time | 39:30.0 |
| Average Watts | 187 |
|---|---|
| Calories Per Hour | 945 |
| Stroke Rate | 24 |
| Stroke Count | 780 |
| Drag Factor | 137 |
December 13, 2024 08:42:15
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 32:00.0 | 7,796m | 2:03.1 | 187 | 945 | 24 | 145 | |
| 4:00.0 | 948m | 2:06.5 | 173 | 893 | 24 | 131 | |
| 4:00.0 | 1,003m | 1:59.6 | 204 | 1003 | 26 | 144 | |
| r: 2:30 | 26m | ||||||
| 4:00.0 | 948m | 2:06.5 | 173 | 893 | 23 | 139 | |
| 4:00.0 | 1,002m | 1:59.7 | 204 | 1001 | 25 | 150 | |
| r: 2:30 | 24m | ||||||
| 4:00.0 | 946m | 2:06.8 | 171 | 890 | 23 | 142 | |
| 4:00.0 | 1,001m | 1:59.8 | 203 | 999 | 25 | 152 | |
| r: 2:30 | 24m | ||||||
| 4:00.0 | 947m | 2:06.7 | 172 | 892 | 23 | 147 | |
| 4:00.0 | 1,003m | 1:59.6 | 204 | 1003 | 26 | 156 | |
| r74m |
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Workout Graph
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RA66 - 8min x 4 at 24spm - 10kW5S1
10KW5S1 - youtu.be/GChMVufnI4E
Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.
🚣 4 x 8 mins with 2:30 rest between 🚣♀️
➔Pace Guide = 2K+12 then 2K+5
app.erg.zone