Mark D. v4:00/2:45r...10 row
6,034
Meters
28:00.0
Time
2:19.2
Pace
346
Calories
148
Heart Rate
| Rest Distance | 535 |
|---|---|
| Rest Time | 11:01.0 |
| Overall Distance | 6,569 |
| Overall Time | 39:01.0 |
| Average Watts | 130 |
|---|---|
| Calories Per Hour | 746 |
| Stroke Rate | 23 |
| Stroke Count | 671 |
| Drag Factor | 129 |
June 18, 2025 18:39:43
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 | 6,034 | 2:19.2 | 130 | 746 | 23 | 148 | |
| 4:00.0 | 740 | 2:42.1 | 82 | 582 | 19 | 122 | |
| r: 2:45 | 95 | ||||||
| 6:00.0 | 1,306 | 2:17.8 | 134 | 760 | 24 | 153 | |
| 1:00.0 | 221 | 2:15.7 | 140 | 781 | 26 | 151 | |
| 1:00.0 | 228 | 2:11.5 | 154 | 828 | 28 | 151 | |
| r: 2:33 | 18 | ||||||
| 6:00.0 | 1,321 | 2:16.2 | 138 | 776 | 24 | 152 | |
| 1:00.0 | 224 | 2:13.9 | 146 | 801 | 26 | 155 | |
| 1:00.0 | 228 | 2:11.5 | 154 | 828 | 28 | 158 | |
| r: 2:31 | 16 | ||||||
| 6:00.0 | 1,313 | 2:17.0 | 136 | 767 | 24 | 154 | |
| 1:00.0 | 223 | 2:14.5 | 144 | 794 | 26 | 155 | |
| 1:00.0 | 230 | 2:10.4 | 158 | 842 | 29 | 156 | |
| r: 3:12 | 406 | ||||||
| r535 |
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Workout Graph
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RA 5K W4S5
🚣 Week 4 Session 4 is 3 x 8 minute with 2:30 rests 🚣♀️
But rather than a straight 8 minutes, this is how you'll row each interval:
6 minutes at 24spm / 2K+12 (5K+7)
1 minute at 26spm / 2K+9 (5K+4)
1 minute at 28spm / 2K+5 (5K pace)
youtu.be/3qlfK0YTu6Q
app.erg.zone