Bill Moloney v5:00/r...5 row
4,178
Meters
20:00.0
Time
2:23.6
Pace
235
Calories
128
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 4,178 |
| Overall Time | 20:00.0 |
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 706 |
| Stroke Rate | 23 |
| Stroke Count | 459 |
| Drag Factor | 126 |
April 26, 2026 10:53:10
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 20:00.0 | 4,178 | 2:23.6 | 118 | 706 | 23 | 128 |
| 5:00.0 | 992 | 2:31.2 | 101 | 648 | 19 | 108 |
| 5:00.0 | 1,034 | 2:25.0 | 115 | 694 | 22 | 125 |
| 4:00.0 | 898 | 2:13.6 | 147 | 804 | 26 | 148 |
| 3:00.0 | 614 | 2:26.5 | 111 | 682 | 26 | 130 |
| 3:00.0 | 642 | 2:20.1 | 127 | 737 | 25 | 140 |
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Workout Graph
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Warm up Perplexity
20 min for FTP
5 min 18-20
5 min build to 20-22
Minutes 10-14 (3) bursts of 10-20 strokes near FTP pace
Min 14-17 row easy
Min 17-20 one last burst
Then rest for 2-4 min
app.erg.zone