Mark D. v4:00/1:00r...7 row
6,924
Meters
34:00.0
Time
2:27.3
Pace
382
Calories
137
Heart Rate
| Rest Distance | 432 |
|---|---|
| Rest Time | 4:12.0 |
| Overall Distance | 7,356 |
| Overall Time | 38:12.0 |
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 676 |
| Stroke Rate | 19 |
| Stroke Count | 650 |
| Drag Factor | 132 |
May 26, 2025 15:28:11
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 34:00.0 | 6,924 | 2:27.3 | 109 | 676 | 19 | 137 | |
| 4:00.0 | 728 | 2:44.8 | 78 | 568 | 20 | 121 | |
| r: 1:00 | 12 | ||||||
| 5:00.0 | 996 | 2:30.6 | 102 | 652 | 18 | 132 | |
| 5:00.0 | 1,036 | 2:24.7 | 115 | 696 | 20 | 136 | |
| 5:00.0 | 1,028 | 2:25.9 | 113 | 687 | 18 | 140 | |
| 5:00.0 | 1,050 | 2:22.8 | 120 | 713 | 20 | 140 | |
| 5:00.0 | 1,036 | 2:24.7 | 115 | 696 | 18 | 143 | |
| 5:00.0 | 1,049 | 2:22.9 | 120 | 711 | 20 | 144 | |
| r: 3:12 | 420 | ||||||
| r432 |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA 5K W2S4
🚣 Week 2 Session 4 is 30 minutes, alternating 18 and 20spm every 5 minutes 🚣♀️
Pace Guide = 2K+20-22 / 18-20 (5K+15-17 / 13-15)
Effort Guide = 5-6
Speech = Comfortable
youtu.be/cNfHbN4mc0E
app.erg.zone