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Danielle Dunnagan v1000m/r...19 row

7,259

Meters

34:07.2

Time

2:21.0

Pace

418

Calories

139

Heart Rate

Rest Distance425
Rest Time9:00.0
Overall Distance7,684
Overall Time43:07.2
Average Watts125
Calories Per Hour729
Stroke Rate27
Stroke Count921
Drag Factor124

August 14, 2025 15:39:04

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

Build Week 4 Session 3 - 8 x 2 mins Rate Steps
After a technique warm up and then a few 500m rate steps.

8 x 2min made up as 1 minute at a lower rate, then a step up to a higher rate for the second minute.

1 - Rate 20 then Rate 24 (2k + 13 then + 9sec)
2 - Rate 22 then Rate 26 (2k + 12 then + 7sec)
3 - Rate 24 then Rate 28 (2k + 9 then + 4sec)
4 - Rate 26 then Rate 30 (2k + 7 then + 2sec)
5 - Rate 22 then Rate 26 (2k + 12 then + 7sec)
6 - Rate 24 then Rate 28 (2k + 9 then + 4sec)
7 - Rate 26 then Rate 30 (2k + 7 then + 2sec)
8 - Rate 28 then Rate 32 (2k + 5 then + 0sec)

1 min rest between each.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
34:07.2 7,259 2:21.0 125 729 27 139
6:10.5 1,000 3:05.2 55 489 35 105
9:11.1 2,000 2:17.7 134 760 25 145
r: 1:00 12
1:00.0 223 2:14.5 144 794 21 138
1:00.0 229 2:11.0 156 835 23 149
r: 1:00 126
1:00.0 224 2:13.9 146 801 21 139
1:00.0 234 2:08.2 166 871 26 151
r: 1:00 110
1:00.0 230 2:10.4 158 842 25 145
1:00.0 239 2:05.5 177 909 27 156
r: 1:00 42
1:00.0 233 2:08.7 164 864 27 146
1:00.0 245 2:02.4 191 956 29 159
r: 1:00 14
1:00.0 225 2:13.3 148 808 24 142
1:00.0 235 2:07.6 168 878 26 157
r: 1:00 41
1:00.0 230 2:10.4 158 842 26 148
1:00.0 244 2:02.9 188 948 29 161
r: 1:00 25
1:00.0 233 2:08.7 164 864 27 151
1:00.0 245 2:02.4 191 956 31 164
r: 1:00 17
1:00.0 239 2:05.5 177 909 29 158
1:00.0 251 1:59.5 205 1005 30 168
r: 1:00 38
2:45.6 500 2:45.6 77 565 20 126
r425

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