Avi Howard 40:00 row
7,058
Meters
40:00.0
Time
2:50.0
Pace
365
Calories
154
Heart Rate
| Average Watts | 71 |
|---|---|
| Calories Per Hour | 547 |
| Stroke Rate | 20 |
| Stroke Count | 782 |
| Drag Factor | 110 |
October 27, 2026 11:03:20
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 40:00.0 | 7,058 | 2:50.0 | 71 | 547 | 365 | 20 | 154 |
| 40:00.0 | 7,058 | 2:50.0 | 71 | 547 | 365 | 20 | 154 |
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W11D2 – 40 min Aerobic Rebuild
Hold 2:51 at 18–19 spm — if 2:51 holds at 18, take the 18. HR rule: at 155, ease 2–3 s/500m and let it settle. Slow slide forward (recovery ≥ 2.4× drive), aim for the long drive you had in the first 5 min yesterday — only if hip/back feel fine. Stop if palpitations.
app.erg.zone