Ed Espino v4:00/r...6 row
5,223
Meters
32:00.0
Time
3:03.8
Pace
263
Calories
106
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 5,223 |
| Overall Time | 32:00.0 |
| Average Watts | 56 |
|---|---|
| Calories Per Hour | 493 |
| Stroke Rate | 17 |
| Stroke Count | 551 |
| Drag Factor | 111 |
October 14, 2026 20:12:22
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 32:00.0 | 5,223 | 3:03.8 | 56 | 493 | 17 | 106 |
| 4:00.0 | 606 | 3:18.0 | 45 | 450 | 16 | 92 |
| 4:00.0 | 652 | 3:04.0 | 56 | 495 | 17 | 102 |
| 4:00.0 | 676 | 2:57.5 | 63 | 510 | 17 | 107 |
| 4:00.0 | 690 | 2:53.9 | 67 | 525 | 17 | 110 |
| 12:00.0 | 1,997 | 3:00.2 | 60 | 505 | 18 | 112 |
| 4:00.0 | 604 | 3:18.6 | 45 | 450 | 17 | 108 |
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Workout Graph
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Espino - W5D3 - Force Curve Technique
Easy watts, technique focus. Goal: move the force curve from an early spike with a long fade toward a rounder hump that peaks near the middle of the drive. PM5 on the force curve screen. All blocks easy (RPE 5), HR ceiling ~112. Replaces Steady 26 (changed 2026-10-14).
app.erg.zone