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Danielle Dunnagan v1000m/r...49 row

9,883

Meters

44:50.6

Time

2:16.1

Pace

566

Calories

148

Heart Rate

Rest Distance1,349
Rest Time13:20.0
Overall Distance11,232
Overall Time58:10.6
Average Watts139
Calories Per Hour757
Stroke Rate26
Stroke Count1211
Drag Factor123

January 28, 2026 19:22:09

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

Pyramid of 20sec (AN) Hard 20 sec Rest
After warm up and rate progression the Main Set is made up of a pyramid of efforts. 12 minutes will be at AN intensity (above race pace)

Each block is done as 20 seconds Hard (AN effort) and then 20 seconds easy.

So
1st block is 3 x 20 secs on and 20 secs off
2nd block is 5 x 20 secs on and 20 secs off
3rd block is 7 x 20 secs on and 20 secs off
4th block is 10 x 20 secs on and 20 secs off
5th block is 7 x 20 secs on and 20 secs off
6th block is 5 x 20 secs on and 20 secs off
7th block is 3 x 20 secs on and 20 secs off

Between each block is a easy 500m row (but stop and stretch/stand up if required)

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.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
44:50.6 9,883 2:16.1 139 757 26 148
5:54.2 1,000 2:57.1 63 508 34 114
9:23.2 2,000 2:20.8 125 728 23 149
0:20.0 83 2:00.4 200 900 30 153
r: 0:20 30
0:20.0 84 1:59.0 207 900 30 151
r: 0:20 38
0:20.0 84 1:59.0 207 900 30 151
r: 0:20 32
2:14.7 500 2:14.7 143 775 23 151
0:20.0 84 1:59.0 207 900 30 156
r: 0:20 35
0:20.0 86 1:56.2 223 900 30 155
r: 0:20 38
0:20.0 84 1:59.0 207 900 30 154
r: 0:20 44
0:20.0 87 1:54.9 230 1080 33 159
r: 0:20 42
0:20.0 86 1:56.2 223 900 33 159
r: 0:20 25
2:16.1 500 2:16.1 139 767 24 155
0:20.0 83 2:00.4 200 900 30 158
r: 0:20 34
0:20.0 84 1:59.0 207 900 30 156
r: 0:20 35
0:20.0 84 1:59.0 207 900 30 156
r: 0:20 31
0:20.0 86 1:56.2 223 900 33 156
r: 0:20 39
0:20.0 86 1:56.2 223 900 33 159
r: 0:20 41
0:20.0 85 1:57.6 215 900 30 158
r: 0:20 40
0:20.0 85 1:57.6 215 900 30 157
r: 0:20 26
2:20.5 500 2:20.5 126 717 23 152
0:20.0 84 1:59.0 207 900 30 157
r: 0:20 38
0:20.0 84 1:59.0 207 900 30 157
r: 0:20 39
0:20.0 84 1:59.0 207 900 30 156
r: 0:20 42
0:20.0 85 1:57.6 215 900 30 158
r: 0:20 45
0:20.0 86 1:56.2 223 900 33 161
r: 0:20 36
0:20.0 84 1:59.0 207 900 33 161
r: 0:20 36
0:20.0 84 1:59.0 207 900 30 158
r: 0:20 38
0:20.0 84 1:59.0 207 900 30 158
r: 0:20 38
0:20.0 84 1:59.0 207 900 30 157
r: 0:20 37
0:20.0 86 1:56.2 223 900 33 159
r: 0:20 22
2:18.4 500 2:18.4 132 754 24 156
0:20.0 83 2:00.4 200 900 30 160
r: 0:20 37
0:20.0 84 1:59.0 207 900 30 159
r: 0:20 28
0:20.0 83 2:00.4 200 900 30 159
r: 0:20 33
0:20.0 86 1:56.2 223 900 30 159
r: 0:20 34
0:20.0 85 1:57.6 215 900 30 159
r: 0:20 31
0:20.0 86 1:56.2 223 900 30 160
r: 0:20 26
0:20.0 84 1:59.0 207 900 30 158
r: 0:20 22
2:21.3 500 2:21.3 124 713 24 154
0:20.0 81 2:03.4 186 900 27 158
r: 0:20 31
0:20.0 84 1:59.0 207 900 30 155
r: 0:20 31
0:20.0 85 1:57.6 215 900 30 157
r: 0:20 34
0:20.0 85 1:57.6 215 900 30 158
r: 0:20 32
0:20.0 85 1:57.6 215 900 30 158
r: 0:20 22
2:20.3 500 2:20.3 127 718 24 155
0:20.0 83 2:00.4 200 900 30 160
r: 0:20 27
0:20.0 87 1:54.9 230 1080 33 160
r: 0:20 35
0:20.0 88 1:53.6 239 1080 33 159
r: 0:20 25
2:21.9 500 2:21.9 122 710 24 155
r1,349

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Workout Graph

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