Mateusz Gładysz v5:00/3:00r...2 row
1,616
Meters
8:10.2
Time
2:31.6
Pace
99
Calories
120
Heart Rate
| Rest Distance | 61 |
|---|---|
| Rest Time | 3:00.0 |
| Overall Distance | 1,677 |
| Overall Time | 11:10.2 |
| Average Watts | 100 |
|---|---|
| Calories Per Hour | 727 |
| Stroke Rate | 25 |
| Stroke Count | 209 |
| Drag Factor | 125 |
November 07, 2026 07:39:10
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 8:10.2 | 1,616 | 2:31.6 | 100 | 727 | 25 | 120 | |
| 5:00.0 | 783 | 3:11.5 | 50 | 468 | 24 | 94 | |
| r: 3:00 | 61 | ||||||
| 3:10.2 | 833 | 1:54.1 | 235 | 1135 | 27 | 162 | |
| r61 |
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Workout Graph
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Erg 2026-11-07 · Test · 3,000 m all-out
From the Erg dashboard's plan for 2026-11-07. Split targets are the middle of each piece's watt band; the rate range is the prescription. Drag factor 130. Protocol: 3,000 m all-out, as on 20 Sep. Warm-up: 12 min easy with three rate builds and 1 min at 2k pace, then 9 min easy -- priming helps only after 9 min or more of recovery. Drag as usual. Even pace from the first 500 m (no flyer start), lift the rate over the last 500 m. Afterwards add it to cp-tests.json (date, seconds, average watts).
app.erg.zone