Mark D. v10:00/1:35r...14 row
3,771
Meters
17:00.0
Time
2:15.2
Pace
224
Calories
140
Heart Rate
Rest Distance | 707 |
---|---|
Rest Time | 14:14.0 |
Overall Distance | 4,478 |
Overall Time | 31:14.0 |
Average Watts | 141 |
---|---|
Calories Per Hour | 786 |
Stroke Rate | 24 |
Stroke Count | 415 |
Drag Factor | 130 |
June 22, 2025 12:19:37
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 | ||
---|---|---|---|---|---|---|---|
17:00.0 | 3,771 | 2:15.2 | 141 | 786 | 24 | 140 | |
10:00.0 | 1,988 | 2:30.9 | 102 | 650 | 20 | 141 | |
r: 1:35 | 13 | ||||||
0:30.0 | 118 | 2:07.1 | 170 | 886 | 28 | 127 | |
r: 1:01 | 24 | ||||||
0:30.0 | 134 | 1:51.9 | 250 | 1158 | 30 | 135 | |
r: 1:02 | 21 | ||||||
0:30.0 | 132 | 1:53.6 | 239 | 1120 | 32 | 134 | |
r: 1:02 | 25 | ||||||
0:30.0 | 132 | 1:53.6 | 239 | 1120 | 30 | 135 | |
r: 1:02 | 24 | ||||||
0:30.0 | 125 | 2:00.0 | 203 | 997 | 28 | 135 | |
r: 0:46 | 21 | ||||||
0:30.0 | 125 | 2:00.0 | 203 | 997 | 30 | 141 | |
r: 0:47 | 21 | ||||||
0:30.0 | 128 | 1:57.1 | 217 | 1048 | 30 | 136 | |
r: 0:46 | 22 | ||||||
0:30.0 | 126 | 1:59.0 | 207 | 1013 | 28 | 137 | |
r: 0:47 | 22 | ||||||
0:30.0 | 131 | 1:54.5 | 233 | 1102 | 32 | 142 | |
r: 0:31 | 21 | ||||||
0:30.0 | 130 | 1:55.3 | 228 | 1084 | 32 | 144 | |
r: 0:33 | 24 | ||||||
0:30.0 | 127 | 1:58.1 | 212 | 1031 | 32 | 145 | |
r: 0:31 | 19 | ||||||
0:30.0 | 124 | 2:00.9 | 198 | 980 | 28 | 146 | |
r: 0:32 | 21 | ||||||
1:00.0 | 252 | 1:59.0 | 207 | 1013 | 29 | 156 | |
r: 3:19 | 429 | ||||||
r707 |
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Workout Graph

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RA 5K W5S3
🚣 Week 5 Session 3 is 12 x 30 sec + 1min. All at 30spm as follows🚣♀️
4 x 30 sec / 60 sec rest
4 x 30 sec / 45 sec rest
4 x 30 sec / 30 sec rest
1 x 1min sprint
Pace Guide = Fast as possible while holding 30spm
Effort Guide = 9-10
Speech = Not constant
youtu.be/I8FrNxzCPZc
app.erg.zone