Mark D. v4:00/2:34r...7 row
6,090
Meters
28:00.0
Time
2:17.9
Pace
353
Calories
150
Heart Rate
| Rest Distance | 505 |
|---|---|
| Rest Time | 16:02.0 |
| Overall Distance | 6,595 |
| Overall Time | 44:02.0 |
| Average Watts | 133 |
|---|---|
| Calories Per Hour | 759 |
| Stroke Rate | 26 |
| Stroke Count | 750 |
| Drag Factor | 132 |
December 04, 2025 15:14:32
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 28:00.0 | 6,090 | 2:17.9 | 133 | 759 | 26 | 150 | |
| 4:00.0 | 748 | 2:40.4 | 85 | 591 | 20 | 150 | |
| r: 2:34 | 11 | ||||||
| 4:00.0 | 875 | 2:17.1 | 136 | 766 | 28 | 138 | |
| r: 2:02 | 14 | ||||||
| 4:00.0 | 898 | 2:13.6 | 147 | 804 | 28 | 135 | |
| r: 2:01 | 15 | ||||||
| 4:00.0 | 890 | 2:14.8 | 143 | 791 | 28 | 149 | |
| r: 1:56 | 17 | ||||||
| 4:00.0 | 889 | 2:14.9 | 142 | 789 | 28 | 155 | |
| r: 2:07 | 39 | ||||||
| 4:00.0 | 896 | 2:13.9 | 146 | 801 | 28 | 161 | |
| r: 2:02 | 24 | ||||||
| 4:00.0 | 894 | 2:14.2 | 145 | 798 | 28 | 164 | |
| r: 3:20 | 385 | ||||||
| r505 |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA 5K W1S1
🚣 Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests. 🚣♀️
Pace Guide = 2K+6-8 (5K+1-3)
Effort Guide = 7-8 (will end closer to 9.5-10/10)
Speech = Not constant
app.erg.zone