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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 Hour659
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 2:29.1 105 659 23 149
6:13.0 1,000 3:06.5 54 482 36 125
9:16.0 2,000 2:19.0 130 744 23 160
2:56.8 500 2:56.8 63 509 15 128
0:30.0 109 2:17.6 134 720 20 137
0:30.0 110 2:16.3 138 720 20 149
0:30.0 119 2:06.0 175 840 24 157
0:30.0 115 2:10.4 158 840 22 161
0:30.0 114 2:11.5 154 720 22 161
r: 0:30 17
0:30.0 109 2:17.6 134 720 22 148
0:30.0 111 2:15.1 142 720 22 155
0:30.0 116 2:09.3 162 840 24 158
0:30.0 114 2:11.5 154 720 22 161
0:30.0 115 2:10.4 158 840 22 162
r: 0:30 14
0:30.0 109 2:17.6 134 720 22 151
0:30.0 114 2:11.5 154 720 24 157
0:30.0 115 2:10.4 158 840 24 163
0:30.0 116 2:09.3 162 840 24 166
0:30.0 108 2:18.8 131 720 22 165
r: 0:30 14
0:30.0 104 2:24.2 117 600 22 153
0:30.0 114 2:11.5 154 720 22 158
0:30.0 117 2:08.2 166 840 26 164
0:30.0 111 2:15.1 142 720 22 166
0:30.0 111 2:15.1 142 720 22 165
r: 0:30 12
0:30.0 107 2:20.1 127 720 24 154
0:30.0 108 2:18.8 131 720 22 158
0:30.0 116 2:09.3 162 840 24 164
0:30.0 111 2:15.1 142 720 22 167
0:30.0 112 2:13.9 146 720 22 166
r: 0:30 17
5:23.0 1,000 2:41.5 83 579 18 150
r74

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Workout Graph

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