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 Distance707
Rest Time14:14.0
Overall Distance4,478
Overall Time31:14.0
Average Watts141
Calories Per Hour786
Stroke Rate24
Stroke Count415
Drag Factor130

June 22, 2025 12:19:37

Workout
RowErg

Workout Type
Variable Interval with Undefined Rest

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

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

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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