Avi Howard v8:00/0:46r...5 row
4,925
Meters
30:00.0
Time
3:02.7
Pace
249
Calories
130
Heart Rate
| Rest Distance | 173 |
|---|---|
| Rest Time | 3:40.0 |
| Overall Distance | 5,098 |
| Overall Time | 33:40.0 |
| Average Watts | 57 |
|---|---|
| Calories Per Hour | 498 |
| Stroke Rate | 26 |
| Stroke Count | 804 |
| Drag Factor | 111 |
November 11, 2025 13:28:00
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
ErgData Android
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 30:00.0 | 4,925 | 3:02.7 | 57 | 498 | 26 | 130 | |
| 8:00.0 | 1,323 | 3:01.4 | 59 | 502 | 27 | 128 | |
| r: 0:46 | 76 | ||||||
| 3:00.0 | 456 | 3:17.3 | 46 | 460 | 26 | 123 | |
| r: 1:04 | 33 | ||||||
| 8:00.0 | 1,254 | 3:11.3 | 50 | 472 | 26 | 128 | |
| r: 0:57 | 30 | ||||||
| 3:00.0 | 504 | 2:58.5 | 61 | 500 | 27 | 129 | |
| r: 0:27 | 21 | ||||||
| 8:00.0 | 1,388 | 2:52.9 | 68 | 532 | 28 | 144 | |
| r: 0:26 | 13 | ||||||
| r173 |
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Workout Graph
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Warm-Up: 10 min easy row @ RPE 3, include 3×20s build efforts @ RPE 6 with 40s easy rowing between.
Main Set:
3×8 min @ RPE 6 (steady, controlled effort)
3 min easy row @ RPE 2–3 between intervals.
Cool Down: 10 min easy row @ RPE 2.