Mark D. v4:00/1:28r...10 row
8,506
Meters
40:00.0
Time
2:21.0
Pace
480
Calories
144
Heart Rate
| Rest Distance | 461 |
|---|---|
| Rest Time | 8:49.0 |
| Overall Distance | 8,967 |
| Overall Time | 48:49.0 |
| Average Watts | 125 |
|---|---|
| Calories Per Hour | 729 |
| Stroke Rate | 20 |
| Stroke Count | 823 |
| Drag Factor | 130 |
June 24, 2025 20:29:09
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 | ||
|---|---|---|---|---|---|---|---|
| 40:00.0 | 8,506 | 2:21.0 | 125 | 729 | 20 | 144 | |
| 4:00.0 | 764 | 2:37.0 | 90 | 610 | 20 | 125 | |
| r: 1:28 | 10 | ||||||
| 6:00.0 | 1,264 | 2:22.4 | 121 | 717 | 18 | 137 | |
| 4:00.0 | 880 | 2:16.3 | 138 | 775 | 22 | 149 | |
| 2:00.0 | 448 | 2:13.9 | 146 | 801 | 26 | 149 | |
| r: 2:01 | 17 | ||||||
| 6:00.0 | 1,266 | 2:22.1 | 122 | 719 | 18 | 145 | |
| 4:00.0 | 871 | 2:17.7 | 134 | 760 | 22 | 149 | |
| 2:00.0 | 448 | 2:13.9 | 146 | 801 | 26 | 151 | |
| r: 2:01 | 20 | ||||||
| 6:00.0 | 1,261 | 2:22.7 | 120 | 714 | 18 | 145 | |
| 4:00.0 | 864 | 2:18.8 | 131 | 749 | 23 | 152 | |
| 2:00.0 | 441 | 2:16.0 | 139 | 778 | 26 | 151 | |
| r: 3:19 | 414 | ||||||
| r461 |
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Workout Graph
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RA 5K W5S5
🚣 Week 5 Session 5 is 3 x 12mins with 2 min rests 🚣♀️
Row Each 12 minute interval as:
6min at 18spm / 2K+20 (5K+15)
4min at 22spm / 2K+16 (5K+11)
2min at 26 spm / 2K+9 (5K+4)
Effort Guide = 6-8
youtu.be/7izIfdVzrmA
app.erg.zone