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Danielle Dunnagan v1000m/r...29 row

7,304

Meters

36:18.8

Time

2:29.1

Pace

399

Calories

149

Heart Rate

Rest Distance74
Rest Time2:30.0
Overall Distance7,378
Overall Time38:48.8
Average Watts105
Calories Per Hour663
Stroke Rate23
Stroke Count859
Drag Factor128

July 26, 2025 13:56:52

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

Prep Week 2 Session 1 – 5 x 3 mins of Rate Pyramids
After a technique warm up and then a few 500m rate steps.

First is a short Technique section using pausing on the recovery to ensure proper timing of the recovery.

www.youtube.com/watch?v=umGWGuvtO8M 

Main Set is Five times through a Rate Change Pyramid. As the rate increases the 500m pace should drop. The challenge for you is when the rate starts to decrease again to try and keep the 500m pace as similar as possible to the pace you held at 24 spm.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
36:18.8 7,304 2:29.1 105 663 23 149
6:13.0 1,000 3:06.5 54 485 36 125
9:16.0 2,000 2:19.0 130 748 23 160
2:56.8 500 2:56.8 63 517 15 128
0:30.0 109 2:17.6 134 762 20 137
0:30.0 110 2:16.3 138 775 20 149
0:30.0 119 2:06.0 175 901 24 157
0:30.0 115 2:10.4 158 842 22 161
0:30.0 114 2:11.5 154 828 22 161
r: 0:30 17
0:30.0 109 2:17.6 134 762 22 148
0:30.0 111 2:15.1 142 788 22 155
0:30.0 116 2:09.3 162 857 24 158
0:30.0 114 2:11.5 154 828 22 161
0:30.0 115 2:10.4 158 842 22 162
r: 0:30 14
0:30.0 109 2:17.6 134 762 22 151
0:30.0 114 2:11.5 154 828 24 157
0:30.0 115 2:10.4 158 842 24 163
0:30.0 116 2:09.3 162 857 24 166
0:30.0 108 2:18.8 131 749 22 165
r: 0:30 14
0:30.0 104 2:24.2 117 701 22 153
0:30.0 114 2:11.5 154 828 22 158
0:30.0 117 2:08.2 166 871 26 164
0:30.0 111 2:15.1 142 788 22 166
0:30.0 111 2:15.1 142 788 22 165
r: 0:30 12
0:30.0 107 2:20.1 127 737 24 154
0:30.0 108 2:18.8 131 749 22 158
0:30.0 116 2:09.3 162 857 24 164
0:30.0 111 2:15.1 142 788 22 167
0:30.0 112 2:13.9 146 801 22 166
r: 0:30 17
5:23.0 1,000 2:41.5 83 585 18 150
r74

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Workout Graph

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