Steffon Williams v500m/1:47r...10 row
5,000
Meters
20:35.9
Time
2:03.5
Pace
324
Calories
177
Heart Rate
| Rest Distance | 119 |
|---|---|
| Rest Time | 27:19.0 |
| Overall Distance | 5,119 |
| Overall Time | 47:54.9 |
| Average Watts | 185 |
|---|---|
| Calories Per Hour | 943 |
| Stroke Rate | 28 |
| Stroke Count | 595 |
| Drag Factor | 204 |
September 18, 2026 15:25:00
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
ErgData iOS
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 20:35.9 | 5,000 | 2:03.5 | 185 | 943 | 28 | 177 | |
| 1:55.8 | 500 | 1:55.8 | 225 | 1088 | 30 | 154 | |
| r: 1:47 | 6 | ||||||
| 1:58.2 | 500 | 1:58.2 | 212 | 1035 | 30 | 171 | |
| r: 2:13 | 14 | ||||||
| 1:59.0 | 500 | 1:59.0 | 208 | 1028 | 29 | 178 | |
| r: 2:26 | 12 | ||||||
| 2:01.4 | 500 | 2:01.4 | 196 | 978 | 29 | 179 | |
| r: 2:50 | 14 | ||||||
| 2:02.8 | 500 | 2:02.8 | 189 | 938 | 29 | 175 | |
| r: 3:03 | 14 | ||||||
| 2:04.7 | 500 | 2:04.7 | 180 | 923 | 28 | 184 | |
| r: 3:16 | 11 | ||||||
| 2:06.7 | 500 | 2:06.7 | 172 | 880 | 29 | 178 | |
| r: 3:12 | 13 | ||||||
| 2:08.3 | 500 | 2:08.3 | 166 | 869 | 29 | 185 | |
| r: 3:00 | 11 | ||||||
| 2:09.5 | 500 | 2:09.5 | 161 | 861 | 28 | 185 | |
| r: 3:17 | 12 | ||||||
| 2:09.5 | 500 | 2:09.5 | 161 | 861 | 28 | 186 | |
| r: 2:15 | 12 | ||||||
| r119 |
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Workout Graph
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10 rounds w/ 20 lb vest: 500m row; 10 pull-ups; 20 push-ups; 30 squats… total time: 47:42