Danielle Dunnagan v1000m/r...29 row
8,032
Meters
37:25.0
Time
2:19.7
Pace
457
Calories
61
Heart Rate
| Rest Distance | 778 |
|---|---|
| Rest Time | 9:00.0 |
| Overall Distance | 8,810 |
| Overall Time | 46:25.0 |
| Average Watts | 128 |
|---|---|
| Calories Per Hour | 741 |
| Stroke Rate | 26 |
| Stroke Count | 997 |
| Drag Factor | 128 |
August 19, 2025 18:59:31
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 37:25.0 | 8,032 | 2:19.7 | 128 | 741 | 26 | 61 | |
| 6:10.3 | 1,000 | 3:05.1 | 55 | 489 | 35 | 108 | |
| 9:13.4 | 2,000 | 2:18.3 | 132 | 754 | 24 | 147 | |
| r: 1:00 | 14 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | 128 | |
| r: 0:20 | 51 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | 135 | |
| r: 0:20 | 54 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | 140 | |
| r: 0:20 | 59 | ||||||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 30 | 142 | |
| r: 0:20 | 59 | ||||||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 33 | 143 | |
| r: 0:20 | 60 | ||||||
| 0:20.0 | 83 | 2:00.4 | 200 | 988 | 30 | 144 | |
| r: 0:20 | 59 | ||||||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 33 | ||
| r: 0:20 | 56 | ||||||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 33 | ||
| r: 0:20 | 54 | ||||||
| 4:34.7 | 1,000 | 2:17.3 | 135 | 764 | 22 | ||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | ||
| r: 0:20 | 23 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | ||
| r: 0:20 | 14 | ||||||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 33 | ||
| r: 0:20 | 22 | ||||||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 30 | ||
| r: 0:20 | 19 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | ||
| r: 0:20 | 21 | ||||||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 33 | ||
| r: 0:20 | 24 | ||||||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 30 | ||
| r: 0:20 | 28 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | ||
| r: 0:20 | 17 | ||||||
| 4:34.1 | 1,000 | 2:17.0 | 136 | 767 | 22 | ||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 30 | ||
| r: 0:20 | 19 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | ||
| r: 0:20 | 20 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | ||
| r: 0:20 | 13 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 36 | ||
| r: 0:20 | 16 | ||||||
| 0:20.0 | 86 | 1:56.2 | 223 | 1066 | 33 | ||
| r: 0:20 | 20 | ||||||
| 0:20.0 | 84 | 1:59.0 | 207 | 1013 | 33 | ||
| r: 0:20 | 17 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1039 | 33 | ||
| r: 0:20 | 20 | ||||||
| 0:20.0 | 86 | 1:56.2 | 223 | 1066 | 33 | ||
| r: 0:20 | 19 | ||||||
| 4:52.4 | 1,000 | 2:26.2 | 112 | 685 | 20 | ||
| r778 |
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Workout Graph
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Build Week 5 Session 3 - 3 x 5 mins (as 15 sec (AN) hard 15 sec Rest)
After warm up and rate progression the Main Set is made up of 3 x 5 minutes. 12 minutes will be at above race pace.
Each 5 minutes is done as 15 seconds Hard (AN max effort) and then 15 seconds rest/easy.
These short intervals allow you to accumulate lots of time at AN intensity. This intensity level helps in many ways. It improves your aerobic power, pain threshold and muscular recruitment.
The first block is at a slightly lower intensity to allow you to fully warm up.
app.erg.zone