Danielle Dunnagan v1000m/r...12 row
9,450
Meters
50:40.8
Time
2:40.8
Pace
532
Calories
97
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 9,450 |
| Overall Time | 50:40.8 |
| Average Watts | 84 |
|---|---|
| Calories Per Hour | 589 |
| Stroke Rate | 22 |
| Stroke Count | 1162 |
| Drag Factor | 126 |
August 06, 2025 18:55:43
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 50:40.8 | 9,450 | 2:40.8 | 84 | 589 | 22 | 97 |
| 5:50.7 | 1,000 | 2:55.3 | 65 | 523 | 34 | 127 |
| 9:15.6 | 2,000 | 2:18.9 | 131 | 749 | 23 | 159 |
| 3:34.5 | 500 | 3:34.5 | 35 | 422 | 15 | 112 |
| 4:00.0 | 944 | 2:07.1 | 170 | 886 | 27 | 165 |
| 4:00.0 | 561 | 3:33.9 | 36 | 423 | 16 | 120 |
| 4:00.0 | 944 | 2:07.1 | 170 | 886 | 27 | 168 |
| 4:00.0 | 525 | 3:48.5 | 29 | 400 | 15 | 125 |
| 4:00.0 | 929 | 2:09.1 | 162 | 858 | 28 | |
| 4:00.0 | 509 | 3:55.7 | 27 | 391 | 15 | |
| 4:00.0 | 937 | 2:08.0 | 167 | 873 | 28 | |
| 4:00.0 | 607 | 3:17.6 | 45 | 455 | 19 | |
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Workout Graph
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Build Week 4 Session 1 - 4 x 4 mins at 5k pace
After a brief warm up and rate progression. The main session is made up of 4 x 4 minutes at Anaerobic Threshold (AT) 28 spm.
These efforts are at a pace/effort that you could hold for a 5000m time trial, or your maximum effort for 20minutes. So should feel fairly hard towards the last minute of each effort. Then have a 4 minute recovery between each effort.
app.erg.zone