Keith Windmiller 5x4:00/1:00r row
4,532
Meters
20:00.0
Time
2:12.3
Pace
280
Calories
| Rest Distance | 780 |
|---|---|
| Rest Time | 5:00.0 |
| Overall Distance | 5,312 |
| Overall Time | 25:00.0 |
| Average Watts | 151 |
|---|---|
| Calories Per Hour | 840 |
| Stroke Rate | 20 |
| Stroke Count | 401 |
| Drag Factor | 131 |
March 11, 2026 09:06:34
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 20:00.0 | 4,532 | 2:12.3 | 151 | 840 | 20 | |
| 4:00.0 | 814 | 2:27.4 | 109 | 705 | 19 | |
| 4:00.0 | 889 | 2:14.9 | 142 | 795 | 19 | |
| 4:00.0 | 921 | 2:10.2 | 158 | 855 | 20 | |
| 4:00.0 | 942 | 2:07.3 | 169 | 900 | 21 | |
| 4:00.0 | 966 | 2:04.2 | 183 | 945 | 22 | |
| r780 |
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Workout Graph
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Short - 5 x 4 min / 1 min easy - C2 Row WOD
app.erg.zone/w/L6wmuNFnShy2rHgth4dTUA