Danielle Dunnagan v1000m/r...42 row
10,138
Meters
50:54.0
Time
2:30.6
Pace
586
Calories
142
Heart Rate
| Rest Distance | 1,317 |
|---|---|
| Rest Time | 12:00.0 |
| Overall Distance | 11,455 |
| Overall Time | 1:02:54.0 |
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 690 |
| Stroke Rate | 24 |
| Stroke Count | 1252 |
| Drag Factor | 113 |
February 02, 2026 12:35:31
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 50:54.0 | 10,138 | 2:30.6 | 102 | 690 | 24 | 142 | |
| 6:06.8 | 1,000 | 3:03.4 | 57 | 490 | 35 | 108 | |
| 9:21.5 | 2,000 | 2:20.3 | 127 | 737 | 22 | 142 | |
| 0:20.0 | 84 | 1:59.0 | 207 | 900 | 30 | 151 | |
| r: 0:20 | 33 | ||||||
| 0:20.0 | 86 | 1:56.2 | 223 | 900 | 30 | 154 | |
| r: 0:20 | 38 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 900 | 33 | 154 | |
| r: 0:20 | 43 | ||||||
| 0:20.0 | 87 | 1:54.9 | 230 | 1080 | 33 | 157 | |
| r: 0:20 | 44 | ||||||
| 0:20.0 | 86 | 1:56.2 | 223 | 900 | 30 | 158 | |
| r: 0:20 | 49 | ||||||
| 0:20.0 | 86 | 1:56.2 | 223 | 900 | 33 | 160 | |
| r: 0:20 | 38 | ||||||
| 0:20.0 | 86 | 1:56.2 | 223 | 900 | 33 | 161 | |
| r: 0:20 | 44 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 900 | 33 | 161 | |
| r: 0:20 | 42 | ||||||
| 0:20.0 | 86 | 1:56.2 | 223 | 900 | 33 | 162 | |
| r: 0:20 | 18 | ||||||
| 5:21.9 | 1,000 | 2:40.9 | 84 | 626 | 19 | 145 | |
| 0:20.0 | 84 | 1:59.0 | 207 | 900 | 30 | 155 | |
| r: 0:20 | 42 | ||||||
| 0:20.0 | 87 | 1:54.9 | 230 | 1080 | 33 | 162 | |
| r: 0:20 | 47 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 33 | 163 | |
| r: 0:20 | 43 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 33 | 165 | |
| r: 0:20 | 36 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 33 | 164 | |
| r: 0:20 | 41 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 33 | 165 | |
| r: 0:20 | 30 | ||||||
| 0:20.0 | 89 | 1:52.3 | 247 | 1080 | 33 | 166 | |
| r: 0:20 | 35 | ||||||
| 0:20.0 | 87 | 1:54.9 | 230 | 1080 | 33 | 164 | |
| r: 0:20 | 43 | ||||||
| 0:20.0 | 86 | 1:56.2 | 223 | 900 | 33 | 164 | |
| r: 0:20 | 21 | ||||||
| 5:47.0 | 1,000 | 2:53.5 | 67 | 560 | 18 | 145 | |
| 0:20.0 | 85 | 1:57.6 | 215 | 900 | 30 | 155 | |
| r: 0:20 | 39 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 36 | 163 | |
| r: 0:20 | 40 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 33 | 163 | |
| r: 0:20 | 38 | ||||||
| 0:20.0 | 89 | 1:52.3 | 247 | 1080 | 36 | 164 | |
| r: 0:20 | 37 | ||||||
| 0:20.0 | 89 | 1:52.3 | 247 | 1080 | 36 | 165 | |
| r: 0:20 | 36 | ||||||
| 0:20.0 | 90 | 1:51.1 | 255 | 1080 | 36 | 166 | |
| r: 0:20 | 37 | ||||||
| 0:20.0 | 89 | 1:52.3 | 247 | 1080 | 36 | 168 | |
| r: 0:20 | 36 | ||||||
| 0:20.0 | 89 | 1:52.3 | 247 | 1080 | 36 | 166 | |
| r: 0:20 | 33 | ||||||
| 0:20.0 | 85 | 1:57.6 | 215 | 1080 | 33 | 167 | |
| r: 0:20 | 21 | ||||||
| 6:19.3 | 1,000 | 3:09.6 | 51 | 512 | 18 | 144 | |
| 0:20.0 | 85 | 1:57.6 | 215 | 900 | 33 | 154 | |
| r: 0:20 | 44 | ||||||
| 0:20.0 | 87 | 1:54.9 | 230 | 1080 | 33 | 160 | |
| r: 0:20 | 43 | ||||||
| 0:20.0 | 87 | 1:54.9 | 230 | 1080 | 33 | 162 | |
| r: 0:20 | 41 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 33 | 165 | |
| r: 0:20 | 35 | ||||||
| 0:20.0 | 89 | 1:52.3 | 247 | 1080 | 36 | 165 | |
| r: 0:20 | 32 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 36 | 166 | |
| r: 0:20 | 29 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 36 | 166 | |
| r: 0:20 | 37 | ||||||
| 0:20.0 | 88 | 1:53.6 | 239 | 1080 | 36 | 167 | |
| r: 0:20 | 30 | ||||||
| 0:20.0 | 89 | 1:52.3 | 247 | 1080 | 36 | 167 | |
| r: 0:20 | 22 | ||||||
| 5:57.4 | 1,000 | 2:58.7 | 61 | 533 | 18 | 137 | |
| r1,317 |
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Workout Graph
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4 x 6min of 20 sec (AN) Hard 20 sec Rest
After warm up and rate progression the Main Set is made up of 4 x 6 minutes. So giving 15 minutes at AN Intensity (2k - 3secs) above your race pace.
Each 6 minutes is done as 20 seconds Hard (AN effort) and then 20 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.
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