Avi Howard v5:00/r...12 row
9,233
Meters
53:00.0
Time
2:52.2
Pace
471
Calories
124
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 9,233 |
| Overall Time | 53:00.0 |
| Average Watts | 69 |
|---|---|
| Calories Per Hour | 533 |
| Stroke Rate | 27 |
| Stroke Count | 1483 |
| Drag Factor | 119 |
February 19, 2026 12:02:00
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
ErgData Android
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 53:00.0 | 9,233 | 2:52.2 | 69 | 533 | 27 | 124 |
| 5:00.0 | 864 | 2:53.6 | 67 | 528 | 28 | 113 |
| 0:20.0 | 64 | 2:36.2 | 92 | 540 | 30 | 119 |
| 0:40.0 | 111 | 3:00.1 | 60 | 450 | 27 | 118 |
| 0:20.0 | 62 | 2:41.2 | 83 | 540 | 30 | 121 |
| 0:40.0 | 111 | 3:00.1 | 60 | 450 | 29 | 116 |
| 0:20.0 | 64 | 2:36.2 | 92 | 540 | 30 | 122 |
| 0:40.0 | 111 | 3:00.1 | 60 | 450 | 27 | 119 |
| 15:00.0 | 2,708 | 2:46.1 | 76 | 564 | 28 | 140 |
| 3:00.0 | 489 | 3:04.0 | 56 | 480 | 27 | 121 |
| 15:00.0 | 2,697 | 2:46.8 | 75 | 560 | 28 | 145 |
| 3:00.0 | 492 | 3:02.9 | 57 | 480 | 27 | 129 |
| 9:00.0 | 1,468 | 3:03.9 | 56 | 493 | 27 | 132 |
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Workout Graph
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Warm up
5 min @ 02:55-03:13 sec/500m
Endurance Run
Repeat 3 times
Hard
20 sec @ 02:30-02:40 sec/500m
Steady State Run-Running Interval
Easy
40 sec @ 02:55-03:13 sec/500m
Endurance Run
Repeat 2 times
Hard
15 min @ 02:42-02:53 sec/500m
Endurance Run-Steady State Run
Easy
3 min @ 02:55-03:13 sec/500m
Endurance Run
Cool down
9 min @ 02:55-03:13 sec/500m
Endurance Run