Ed Espino v5:00/r...6 row
4,991
Meters
29:00.0
Time
2:54.3
Pace
257
Calories
115
Heart Rate
| Rest Distance | 83 |
|---|---|
| Rest Time | 6:00.0 |
| Overall Distance | 5,074 |
| Overall Time | 35:00.0 |
| Average Watts | 66 |
|---|---|
| Calories Per Hour | 531 |
| Stroke Rate | 19 |
| Stroke Count | 569 |
| Drag Factor | 114 |
October 13, 2026 16:58:23
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 29:00.0 | 4,991 | 2:54.3 | 66 | 531 | 19 | 115 | |
| 5:00.0 | 719 | 3:28.6 | 39 | 432 | 17 | 95 | |
| 5:00.0 | 921 | 2:42.8 | 81 | 576 | 21 | 117 | |
| r: 2:00 | 45 | ||||||
| 5:00.0 | 921 | 2:42.8 | 81 | 576 | 21 | 120 | |
| r: 2:00 | 19 | ||||||
| 5:00.0 | 922 | 2:42.6 | 81 | 576 | 21 | 124 | |
| r: 2:00 | 19 | ||||||
| 5:00.0 | 924 | 2:42.3 | 82 | 576 | 20 | 125 | |
| 4:00.0 | 585 | 3:25.1 | 41 | 435 | 18 | 108 | |
| r83 |
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Workout Graph
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Espino - W5D2 - Threshold 4x5
Step up from 4x4: reps get one minute longer, watts stay at W4D2 level. Four 5 min reps at RPE 6 to 7 with 2 min easy rest. Target ~80 to 82 W (set after W4D4). If HR passes ~130 in a rep, ease 2 to 3 W and hold. Even power across all four reps; if rep 4 fades more than ~4 W below rep 1, repeat this week before moving on. Needs a rest day or easy row before and after it.
app.erg.zone