Derek Tempongko 5000m row
5,000m
Meters
21:11.3
Time
2:07.1
Pace
310
Calories
| Average Watts | 170 |
|---|---|
| Calories Per Hour | 886 |
| Stroke Rate | 24 |
| Stroke Count | 515 |
| Drag Factor | 130 |
March 31, 2023 09:10:51
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Hwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:11.3 | 5,000m | 2:07.1 | 170 | 886 | 24 |
| 4:10.4 | 1,000m | 2:05.2 | 178 | 913 | 26 |
| 4:19.6 | 2,000m | 2:09.8 | 160 | 850 | 24 |
| 4:22.7 | 3,000m | 2:11.3 | 154 | 831 | 22 |
| 4:13.1 | 4,000m | 2:06.5 | 173 | 894 | 24 |
| 4:05.4 | 5,000m | 2:02.7 | 189 | 952 | 26 |
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Short - 5000m with rate changes every 1000m: 26-24-22-24-26
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.
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