ben jenkins v4000m/2:30r...2 row
5,008
Meters
23:59.7
Time
2:23.7
Pace
289
Calories
153
Heart Rate
| Rest Distance | 10 |
|---|---|
| Rest Time | 5:00.0 |
| Overall Distance | 5,018 |
| Overall Time | 28:59.7 |
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 705 |
| Stroke Rate | 16 |
| Stroke Count | 398 |
| Drag Factor | 103 |
February 16, 2026 21:48:54
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 23:59.7 | 5,008 | 2:23.7 | 118 | 705 | 16 | 153 | |
| 18:01.5 | 4,000 | 2:15.1 | 142 | 787 | 17 | 161 | |
| r: 2:30 | 10 | ||||||
| 5:57.7 | 1,008 | 2:57.4 | 63 | 515 | 16 | 132 | |
| r10 |
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Workout Graph
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Row WOW - 14.2.26
Modified FMwow 4km/2km/3km/1km (rest 2m 30)
R22/26/24/28
R-4 split +8
Start at 2km pace plus 16. Increase pace 3s/4s/5s per 500m for R24/26/28.
2K plus 16 means that the pace for 500m shown on the monitor is 16 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 16 would be 2:16/500m)
** Please note the rate paces are not in order **
app.erg.zone