Mark D. v4:00/1:44r...15 row
8,588
Meters
42:00.0
Time
2:26.7
Pace
470
Calories
139
Heart Rate
| Rest Distance | 413 |
|---|---|
| Rest Time | 6:07.0 |
| Overall Distance | 9,001 |
| Overall Time | 48:07.0 |
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 681 |
| Stroke Rate | 19 |
| Stroke Count | 831 |
| Drag Factor | 129 |
June 23, 2025 20:48:55
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 | ||
|---|---|---|---|---|---|---|---|
| 42:00.0 | 8,588 | 2:26.7 | 111 | 681 | 19 | 139 | |
| 4:00.0 | 730 | 2:44.3 | 79 | 571 | 19 | 123 | |
| r: 1:44 | 9 | ||||||
| 4:00.0 | 838 | 2:23.1 | 119 | 710 | 18 | 140 | |
| 3:00.0 | 634 | 2:21.9 | 122 | 721 | 20 | 142 | |
| 2:00.0 | 422 | 2:22.1 | 122 | 719 | 22 | 141 | |
| 1:00.0 | 210 | 2:22.8 | 120 | 713 | 23 | 141 | |
| 2:00.0 | 420 | 2:22.8 | 120 | 713 | 22 | 140 | |
| 3:00.0 | 624 | 2:24.2 | 117 | 701 | 20 | 142 | |
| 4:00.0 | 816 | 2:27.0 | 110 | 678 | 18 | 141 | |
| 4:00.0 | 790 | 2:31.8 | 100 | 643 | 18 | 137 | |
| 3:00.0 | 623 | 2:24.4 | 116 | 699 | 20 | 142 | |
| 2:00.0 | 419 | 2:23.1 | 119 | 710 | 22 | 142 | |
| 1:00.0 | 211 | 2:22.1 | 122 | 719 | 24 | 145 | |
| 2:00.0 | 424 | 2:21.5 | 124 | 725 | 22 | 143 | |
| 3:00.0 | 626 | 2:23.7 | 118 | 705 | 21 | 145 | |
| 4:00.0 | 801 | 2:29.8 | 104 | 658 | 19 | 139 | |
| r: 2:57 | 404 | ||||||
| r413 |
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Workout Graph
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RA 5K W5S4
🚣 Week 5 Session 4 is 2 x 19mins (varied) with 1:30 rest 🚣♀️
Each 19 minute interval will be rowed as:
4min at 18spm / 2k+20 (5K+15) pace
3min at 20spm / 2k+28 (5K+13)
2min at 22spm / 2k+16 (5K+11)
1min at 24spm / 2K+12 (5K+7)
2min at 22spm / 2k+16 (5K+11)
3min at 20spm / 2k+28 (5K+13)
4min at 18spm / 2k+20 (5K+15)
Effort Guide = 5-6
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