Danielle Dunnagan v1000m/r...12 row
10,144
Meters
56:40.0
Time
2:47.5
Pace
573
Calories
129
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 10,144 |
| Overall Time | 56:40.0 |
| Average Watts | 74 |
|---|---|
| Calories Per Hour | 606 |
| Stroke Rate | 22 |
| Stroke Count | 1252 |
| Drag Factor | 127 |
August 17, 2023 18:33:30
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 56:40.0 | 10,144 | 2:47.5 | 74 | 606 | 22 | 129 |
| 5:45.2 | 1,000 | 2:52.6 | 68 | 531 | 33 | 117 |
| 10:08.1 | 2,000 | 2:32.0 | 100 | 674 | 20 | 134 |
| 3:26.7 | 500 | 3:26.7 | 40 | 435 | 17 | 99 |
| 4:00.0 | 943 | 2:07.2 | 170 | 885 | 27 | 160 |
| 4:00.0 | 595 | 3:21.6 | 43 | 435 | 19 | 105 |
| 4:00.0 | 932 | 2:08.7 | 164 | 855 | 26 | 158 |
| 4:00.0 | 363 | 5:30.5 | 10 | 300 | 16 | 99 |
| 4:00.0 | 945 | 2:06.9 | 171 | 885 | 27 | 164 |
| 4:00.0 | 366 | 5:27.8 | 10 | 300 | 16 | 103 |
| 4:00.0 | 948 | 2:06.5 | 173 | 885 | 28 | 164 |
| 4:00.0 | 564 | 3:32.7 | 36 | 420 | 19 | 118 |
| 5:20.0 | 1,000 | 2:40.0 | 85 | 585 | 19 | 130 |
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Workout Graph
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Build Week 4 Session 1 - 4 x 4 mins at 5k pace
After a brief warm up and rate progression. The main session is made up of 4 x 4 minutes at Anaerobic Threshold (AT) 28 spm.
These efforts are at a pace/effort that you could hold for a 5000m time trial, or your maximum effort for 20minutes. So should feel fairly hard towards the last minute of each effort. Then have a 4 minute recovery between each effort.
app.erg.zone