George Babbington v4:50/0:10r...6 row
2,477
Meters
14:50.0
Time
2:59.6
Pace
122
Calories
115
Heart Rate
| Rest Distance | 1,568 |
|---|---|
| Rest Time | 10:10.0 |
| Overall Distance | 4,045 |
| Overall Time | 25:00.0 |
| Average Watts | 60 |
|---|---|
| Calories Per Hour | 493 |
| Stroke Rate | 20 |
| Stroke Count | 494 |
| Drag Factor | 96 |
June 24, 2026 10:08:00
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
ErgData iOS
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 14:50.0 | 2,477 | 2:59.6 | 60 | 493 | 20 | 115 | |
| 4:50.0 | 754 | 3:12.3 | 49 | 459 | 18 | 104 | |
| r: 0:10 | 29 | ||||||
| 2:00.0 | 345 | 2:53.9 | 67 | 510 | 22 | 113 | |
| r: 2:00 | 304 | ||||||
| 2:00.0 | 345 | 2:53.9 | 67 | 510 | 22 | 117 | |
| r: 2:00 | 298 | ||||||
| 2:00.0 | 344 | 2:54.4 | 66 | 510 | 22 | 118 | |
| r: 2:00 | 309 | ||||||
| 2:00.0 | 345 | 2:53.9 | 67 | 510 | 22 | 119 | |
| r: 2:00 | 311 | ||||||
| 2:00.0 | 345 | 2:53.9 | 67 | 510 | 22 | 119 | |
| r: 2:00 | 317 | ||||||
| r1,568 |
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Workout Graph
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Excellent Controlled Quality Session
This session achieved exactly what it was supposed to achieve:
introduce a small amount of higher-quality work
preserve rhythm
avoid fatigue accumulation
maintain technical control
Most importantly:
You did not carry the fatigue from Session 1 into the work intervals.
The Key Phrase
You wrote:
"Acquire the pace smoothly"
That may be the best coaching cue you've used so far.
Because that's exactly what happened.
You didn't attack the pace.
You arrived at it.