Bill Moloney v5:00/r...5 row
4,000
Meters
20:00.0
Time
2:30.0
Pace
223
Calories
115
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 4,000 |
| Overall Time | 20:00.0 |
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 656 |
| Stroke Rate | 22 |
| Stroke Count | 439 |
| Drag Factor | 119 |
April 27, 2026 09:50:23
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 | 4,000 | 2:30.0 | 104 | 656 | 22 | 115 |
| 5:00.0 | 919 | 2:43.2 | 80 | 577 | 20 | 96 |
| 5:00.0 | 1,029 | 2:25.7 | 113 | 688 | 21 | 111 |
| 4:00.0 | 893 | 2:14.3 | 144 | 796 | 25 | 140 |
| 3:00.0 | 542 | 2:46.0 | 76 | 563 | 21 | 113 |
| 3:00.0 | 620 | 2:25.1 | 114 | 693 | 24 | 122 |
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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