Mark D. v4:00/0:56r...3 row
9,097
Meters
44:00.0
Time
2:25.1
Pace
510
Calories
144
Heart Rate
| Rest Distance | 446 |
|---|---|
| Rest Time | 6:05.0 |
| Overall Distance | 9,543 |
| Overall Time | 50:05.0 |
| Average Watts | 115 |
|---|---|
| Calories Per Hour | 694 |
| Stroke Rate | 21 |
| Stroke Count | 953 |
| Drag Factor | 131 |
December 09, 2025 12:25:29
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 | ||
|---|---|---|---|---|---|---|---|
| 44:00.0 | 9,097 | 2:25.1 | 115 | 694 | 21 | 144 | |
| 4:00.0 | 704 | 2:50.4 | 71 | 543 | 20 | 148 | |
| r: 0:56 | 14 | ||||||
| 20:00.0 | 4,185 | 2:23.3 | 119 | 708 | 22 | 142 | |
| r: 2:06 | 22 | ||||||
| 20:00.0 | 4,209 | 2:22.5 | 121 | 715 | 21 | 146 | |
| r: 3:03 | 410 | ||||||
| r446 |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA 5K W1S4
🚣 Week 1 Session 4 is 2 x 20 minutes at 22spm (2 minute rest) 🚣♀️
Pace Guide = 2K+16 to 18 (5K+11 to 13)
Effort Guide = 5-6
Speech = Comfortable
app.erg.zone