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Danielle Dunnagan v1000m/r...12 row

7,376

Meters

34:21.3

Time

2:19.7

Pace

434

Calories

145

Heart Rate

Rest Distance570
Rest Time13:00.0
Overall Distance7,946
Overall Time47:21.3
Average Watts128
Calories Per Hour741
Stroke Rate25
Stroke Count880
Drag Factor124

September 12, 2025 13:25:30

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

Comp Week 9 Session 1 - 5 x 500 at Race Pace
After a technique warm up and a rate progression the session starts with three 30 second practise starts.

These starts should allow you to get the 500m split to well below our race pace over the first 10 shorter strokes, then gradually lengthen out the stroke into your race stroke rate and let the 500m time come up to your race pace.

This is followed by 5 x 500m. Each is to be rowed at your 2k race pace and stroke rate. Between each is a 2 minute recovery. Use this to stand up/rest and recover. But aim to be back light rowing so that you are not starting from a stand still for each 500m
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
34:21.3 7,376 2:19.7 128 741 25 145
5:52.0 1,000 2:56.0 64 520 34 104
9:18.1 2,000 2:19.5 129 743 22 151
2:23.0 500 2:23.0 120 711 21 143
0:30.0 122 2:02.9 188 948 30 155
r: 1:00 16
0:30.0 126 1:59.0 207 1013 32 144
r: 1:00 18
0:30.0 128 1:57.1 217 1048 30 141
r: 1:00 43
1:59.6 500 1:59.6 205 1004 27 166
r: 2:00 98
1:59.8 500 1:59.8 204 1000 28 168
r: 2:00 84
1:59.8 500 1:59.8 204 1000 28 169
r: 2:00 107
1:59.7 500 1:59.7 204 1002 28 171
r: 2:00 96
1:59.3 500 1:59.3 206 1009 29 171
r: 2:00 108
5:19.9 1,000 2:39.9 86 594 20 139
r570

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