Mark D. v4:00/1:52r...8 row
7,121
Meters
32:00.0
Time
2:14.8
Pace
422
Calories
151
Heart Rate
| Rest Distance | 552 |
|---|---|
| Rest Time | 20:17.0 |
| Overall Distance | 7,673 |
| Overall Time | 52:17.0 |
| Average Watts | 143 |
|---|---|
| Calories Per Hour | 791 |
| Stroke Rate | 26 |
| Stroke Count | 857 |
| Drag Factor | 131 |
December 14, 2025 13:16:21
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 | ||
|---|---|---|---|---|---|---|---|
| 32:00.0 | 7,121 | 2:14.8 | 143 | 791 | 26 | 151 | |
| 4:00.0 | 737 | 2:42.8 | 81 | 579 | 19 | 148 | |
| r: 1:52 | 7 | ||||||
| 4:00.0 | 922 | 2:10.1 | 159 | 846 | 28 | 138 | |
| r: 2:31 | 25 | ||||||
| 4:00.0 | 918 | 2:10.7 | 157 | 839 | 28 | 151 | |
| r: 2:31 | 18 | ||||||
| 4:00.0 | 907 | 2:12.3 | 151 | 820 | 28 | 161 | |
| r: 2:33 | 20 | ||||||
| 4:00.0 | 910 | 2:11.8 | 153 | 825 | 28 | 153 | |
| r: 2:31 | 18 | ||||||
| 4:00.0 | 911 | 2:11.7 | 153 | 827 | 28 | 156 | |
| r: 2:32 | 21 | ||||||
| 4:00.0 | 906 | 2:12.4 | 151 | 818 | 28 | 153 | |
| r: 2:32 | 20 | ||||||
| 4:00.0 | 910 | 2:11.8 | 153 | 825 | 28 | 153 | |
| r: 3:15 | 423 | ||||||
| r552 |
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Workout Graph
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RA 5K W2S1
🚣 Week 2 Session 1 is 7 x 4minutes at 28spm with 2:30 rests 🚣♀️
Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3)
Effort Guide = 7-8 (will end closer to 9)
Speech = Not constant
youtu.be/1DF7oNANBiE
app.erg.zone