Mark D. v4:00/1:14r...7 row
7,087
Meters
34:00.0
Time
2:23.9
Pace
396
Calories
149
Heart Rate
| Rest Distance | 384 |
|---|---|
| Rest Time | 4:12.0 |
| Overall Distance | 7,471 |
| Overall Time | 38:12.0 |
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 704 |
| Stroke Rate | 21 |
| Stroke Count | 718 |
| Drag Factor | 128 |
June 09, 2025 16:07:48
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 | 7,087 | 2:23.9 | 117 | 704 | 21 | 149 | |
| 4:00.0 | 741 | 2:41.9 | 82 | 583 | 19 | 117 | |
| r: 1:14 | 12 | ||||||
| 5:00.0 | 1,047 | 2:23.2 | 119 | 709 | 18 | 139 | |
| 5:00.0 | 1,080 | 2:18.8 | 131 | 749 | 22 | 143 | |
| 5:00.0 | 1,085 | 2:18.2 | 132 | 755 | 24 | 171 | |
| 5:00.0 | 1,019 | 2:27.2 | 110 | 677 | 18 | 162 | |
| 5:00.0 | 1,052 | 2:22.5 | 121 | 715 | 23 | 150 | |
| 5:00.0 | 1,063 | 2:21.1 | 125 | 728 | 24 | 158 | |
| r: 2:58 | 372 | ||||||
| r384 |
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Workout Graph
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RA 5K W3S4
🚣 Week 3 Session 4 is 30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm 🚣♀️
Pace Guide = 18spm at 2K+20-22 (5K+15-17) then 22spm 4sec faster and 24spm 2sec faster
Effort Guide = 5-7
Speech = Comfortable
youtu.be/rTzb6NfHlng
app.erg.zone