Mark D. v4:00/1:29r...6 row
9,070
Meters
44:00.0
Time
2:25.5
Pace
506
Calories
136
Heart Rate
| Rest Distance | 497 |
|---|---|
| Rest Time | 8:39.0 |
| Overall Distance | 9,567 |
| Overall Time | 52:39.0 |
| Average Watts | 114 |
|---|---|
| Calories Per Hour | 690 |
| Stroke Rate | 19 |
| Stroke Count | 856 |
| Drag Factor | 129 |
June 17, 2025 14:29:25
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 | ||
|---|---|---|---|---|---|---|---|
| 44:00.0 | 9,070 | 2:25.5 | 114 | 690 | 19 | 136 | |
| 4:00.0 | 713 | 2:48.3 | 73 | 552 | 19 | 111 | |
| r: 1:29 | 15 | ||||||
| 8:00.0 | 1,624 | 2:27.7 | 108 | 673 | 18 | 129 | |
| r: 1:03 | 20 | ||||||
| 8:00.0 | 1,680 | 2:22.8 | 120 | 713 | 20 | 138 | |
| r: 1:03 | 13 | ||||||
| 8:00.0 | 1,711 | 2:20.2 | 127 | 736 | 22 | 143 | |
| r: 1:01 | 16 | ||||||
| 8:00.0 | 1,700 | 2:21.1 | 124 | 728 | 20 | 145 | |
| r: 1:01 | 17 | ||||||
| 8:00.0 | 1,642 | 2:26.1 | 112 | 685 | 18 | 138 | |
| r: 3:02 | 416 | ||||||
| r497 |
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Workout Graph
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RA 5K W4S4
🚣 Week 4 Session 4 is 5 x 8 mins with 1 min rests at 18/20/22/20/18spm 🚣♀️
Pace Guide = 5K+15-17 to start - 2 sec faster for 20spm - 2 sec faster for 22spm
Effort Guide = 5-6
Speech = Mostly comfortable (the 22 may be slightly tougher)
youtu.be/yZ8N7WAQxIc
app.erg.zone