Ed Espino 24:00 row
4,019
Meters
24:00.0
Time
2:59.1
Pace
207
Calories
115
Heart Rate
| Average Watts | 61 |
|---|---|
| Calories Per Hour | 517 |
| Stroke Rate | 22 |
| Stroke Count | 528 |
| Drag Factor | 111 |
October 22, 2026 19:05:51
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 | 4,019 | 2:59.1 | 61 | 517 | 207 | 22 | 115 |
| 3:00.0 | 426 | 3:31.2 | 37 | 420 | 21 | 18 | 93 |
| 6:00.0 | 493 | 3:02.5 | 58 | 500 | 25 | 20 | 107 |
| 9:00.0 | 519 | 2:53.4 | 67 | 540 | 27 | 22 | 113 |
| 12:00.0 | 534 | 2:48.5 | 73 | 540 | 27 | 24 | 118 |
| 15:00.0 | 564 | 2:39.5 | 86 | 600 | 30 | 26 | 127 |
| 18:00.0 | 575 | 2:36.5 | 91 | 620 | 31 | 27 | 132 |
| 21:00.0 | 485 | 3:05.5 | 55 | 500 | 25 | 21 | 119 |
| 24:00.0 | 423 | 3:32.7 | 36 | 420 | 21 | 19 | 112 |
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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.
app.erg.zone