Mark D. v4:00/1:24r...10 row
6,776
Meters
34:00.0
Time
2:30.5
Pace
366
Calories
133
Heart Rate
| Rest Distance | 462 |
|---|---|
| Rest Time | 9:25.0 |
| Overall Distance | 7,238 |
| Overall Time | 43:25.0 |
| Average Watts | 103 |
|---|---|
| Calories Per Hour | 653 |
| Stroke Rate | 21 |
| Stroke Count | 720 |
| Drag Factor | 132 |
December 12, 2025 15:29:55
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 | ||
|---|---|---|---|---|---|---|---|
| 34:00.0 | 6,776 | 2:30.5 | 103 | 653 | 21 | 133 | |
| 4:00.0 | 695 | 2:52.6 | 68 | 534 | 19 | 119 | |
| r: 1:24 | 16 | ||||||
| 4:00.0 | 791 | 2:31.7 | 100 | 644 | 20 | 131 | |
| 2:00.0 | 401 | 2:29.6 | 104 | 659 | 25 | 135 | |
| 4:00.0 | 804 | 2:29.2 | 105 | 662 | 20 | 136 | |
| r: 2:33 | 17 | ||||||
| 4:00.0 | 798 | 2:30.3 | 103 | 654 | 20 | 136 | |
| 2:00.0 | 428 | 2:20.1 | 127 | 737 | 28 | 139 | |
| 4:00.0 | 817 | 2:26.8 | 110 | 680 | 21 | 137 | |
| r: 2:34 | 24 | ||||||
| 4:00.0 | 805 | 2:29.0 | 106 | 663 | 20 | 136 | |
| 2:00.0 | 425 | 2:21.1 | 124 | 728 | 29 | 139 | |
| 4:00.0 | 813 | 2:27.6 | 109 | 674 | 20 | 137 | |
| r: 2:54 | 405 | ||||||
| r462 |
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Workout Graph
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RA 5K W1S5
🚣 Week 1 Session 5 is 4/2/4 min - rest 2:30 - repeat 2 more times 🚣♀️
4mins done at 20spm
2mins done at 28spm
4mins done at 20spm
Pace Guide = 2K+16 / 6 / 16 (5K + 11 / 1 / 11)
Effort Guide = 6-8
Speech = Not constant
app.erg.zone