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ben jenkins 20x250m/1:00r row

5,000

Meters

20:05.5

Time

2:00.5

Pace

326

Calories

145

Heart Rate

Rest Distance415
Rest Time19:00.0
Overall Distance5,415
Overall Time39:05.5
Average Watts200
Calories Per Hour973
Stroke Rate22
Stroke Count443
Drag Factor103

February 08, 2026 22:20:06

Workout
RowErg

Workout Type
Interval:Distance

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

Row WOW - 7.2.26
250m x 20 (rest 1m) R24

Start at 2km plus 3-4. Increase a little if you can hold natural form.

2K plus 4 means that the pace for 500m shown on the monitor is 4 seconds slower than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2km plus 4 would be 2:04500m)
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
20:05.5 5,000 2:00.5 200 973 22 145
0:55.1 250 1:50.2 262 1176 23 128
0:55.5 250 1:51.0 256 1167 24 141
0:55.9 250 1:51.8 250 1159 21 144
0:55.2 250 1:50.4 260 1173 23 150
0:56.6 250 1:53.2 241 1081 22 150
0:56.7 250 1:53.4 240 1079 24 151
1:18.3 250 2:36.6 91 643 18 128
1:03.6 250 2:07.2 170 849 22 136
1:05.0 250 2:10.0 159 830 22 135
1:06.6 250 2:13.2 148 756 21 137
1:02.4 250 2:04.8 180 865 21 143
1:02.9 250 2:05.8 176 858 21 145
0:59.9 250 1:59.8 204 961 22 151
1:00.0 250 2:00.0 203 960 21 150
1:01.1 250 2:02.2 192 942 22 151
1:01.1 250 2:02.2 192 942 22 150
0:58.9 250 1:57.8 214 977 23 153
0:59.0 250 1:58.0 213 976 22 154
0:58.4 250 1:56.8 220 1047 24 157
0:53.4 250 1:46.8 287 1280 25 170
r415

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Workout Graph

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