Ed Espino 24:00 row
4,093
Meters
24:00.0
Time
2:55.9
Pace
213
Calories
110
Heart Rate
| Average Watts | 64 |
|---|---|
| Calories Per Hour | 532 |
| Stroke Rate | 21 |
| Stroke Count | 522 |
| Drag Factor | 110 |
October 21, 2026 17:42:29
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 24:00.0 | 4,093 | 2:55.9 | 64 | 532 | 213 | 21 | 110 |
| 3:00.0 | 410 | 3:39.5 | 33 | 400 | 20 | 17 | 86 |
| 6:00.0 | 501 | 2:59.6 | 60 | 520 | 26 | 20 | 101 |
| 9:00.0 | 526 | 2:51.1 | 70 | 540 | 27 | 22 | 110 |
| 12:00.0 | 547 | 2:44.5 | 79 | 580 | 29 | 24 | 116 |
| 15:00.0 | 569 | 2:38.1 | 88 | 600 | 30 | 24 | 122 |
| 18:00.0 | 592 | 2:32.0 | 100 | 640 | 32 | 27 | 129 |
| 21:00.0 | 508 | 2:57.1 | 63 | 520 | 26 | 22 | 115 |
| 24:00.0 | 441 | 3:24.0 | 41 | 460 | 23 | 19 | 106 |
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Espino - W5D4 - Rate Ladder to 28
Climb 20 to 28 spm, 3 min per rung, no rest. Hold each rung to its watt target (provisional until W4D4); get the rate from a quicker recovery, not a harder catch. Top rung RPE 7. If HR passes ~130, row the rest of that rung at the 26 effort. Needs a rest day or easy row before and after it.
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