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Danielle Dunnagan v1000m/r...12 row

7,874

Meters

35:51.3

Time

2:16.6

Pace

469

Calories

18

Heart Rate

Rest Distance653
Rest Time13:00.0
Overall Distance8,527
Overall Time48:51.3
Average Watts137
Calories Per Hour784
Stroke Rate26
Stroke Count935
Drag Factor112

March 02, 2026 15:58:04

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

5 x 600 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 600m. 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
35:51.3 7,874 2:16.6 137 784 26 18
5:38.5 1,000 2:49.2 72 542 32 120
9:05.2 2,000 2:16.3 138 772 23
2:49.8 500 2:49.8 71 530 20
0:30.0 121 2:03.9 184 960 28
r: 1:00 20
0:30.0 127 1:58.1 212 960 34
r: 1:00 16
0:30.0 127 1:58.1 212 960 34
r: 1:00 97
2:24.2 600 2:00.1 202 973 27
r: 2:00 98
2:23.8 600 1:59.8 203 976 28
r: 2:00 138
2:23.6 600 1:59.6 204 977 28
r: 2:00 102
2:22.5 600 1:58.7 209 1010 29
r: 2:00 97
2:21.1 600 1:57.5 215 1020 29
r: 2:00 85
4:52.6 1,000 2:26.3 112 676 22
r653

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