Mark D. v4:00/1:34r...9 row
6,235
Meters
28:00.0
Time
2:14.7
Pace
368
Calories
152
Heart Rate
| Rest Distance | 555 |
|---|---|
| Rest Time | 15:33.0 |
| Overall Distance | 6,790 |
| Overall Time | 43:33.0 |
| Average Watts | 143 |
|---|---|
| Calories Per Hour | 792 |
| Stroke Rate | 26 |
| Stroke Count | 733 |
| Drag Factor | 130 |
June 11, 2025 13:56:48
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 | ||
|---|---|---|---|---|---|---|---|
| 28:00.0 | 6,235 | 2:14.7 | 143 | 792 | 26 | 152 | |
| 4:00.0 | 738 | 2:42.6 | 81 | 580 | 18 | 126 | |
| r: 1:34 | 17 | ||||||
| 3:00.0 | 668 | 2:14.7 | 143 | 792 | 27 | 147 | |
| r: 1:32 | 18 | ||||||
| 3:00.0 | 694 | 2:09.6 | 160 | 852 | 28 | 156 | |
| r: 1:30 | 18 | ||||||
| 3:00.0 | 687 | 2:11.0 | 156 | 835 | 28 | 151 | |
| r: 1:33 | 19 | ||||||
| 3:00.0 | 703 | 2:08.0 | 167 | 874 | 27 | 158 | |
| r: 1:31 | 17 | ||||||
| 3:00.0 | 689 | 2:10.6 | 157 | 840 | 27 | 158 | |
| r: 1:32 | 18 | ||||||
| 3:00.0 | 678 | 2:12.7 | 150 | 814 | 27 | 160 | |
| r: 1:31 | 15 | ||||||
| 3:00.0 | 692 | 2:10.0 | 159 | 847 | 28 | 161 | |
| r: 1:31 | 16 | ||||||
| 3:00.0 | 687 | 2:11.0 | 156 | 835 | 28 | 162 | |
| r: 3:19 | 417 | ||||||
| r555 |
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Workout Graph
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RA 5K W4S1
🚣 Week 4 Session 1 is 8 x 3minutes at 5K Stroke rate (RowAlong at 28spm) 🚣♀️
Pace Guide = 2K+6-8 (5K+1-3)
Effort Guide = 7-8
Speech = Not constant
youtu.be/6YZGg4EKnUQ
app.erg.zone