Mark D. v4:00/1:00r...7 row
6,819
Meters
34:00.0
Time
2:29.5
Pace
373
Calories
133
Heart Rate
| Rest Distance | 418 |
|---|---|
| Rest Time | 4:04.0 |
| Overall Distance | 7,237 |
| Overall Time | 38:04.0 |
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 659 |
| Stroke Rate | 19 |
| Stroke Count | 649 |
| Drag Factor | 130 |
January 06, 2026 13:11:56
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 | ||
|---|---|---|---|---|---|---|---|
| 34:00.0 | 6,819 | 2:29.5 | 105 | 659 | 19 | 133 | |
| 4:00.0 | 712 | 2:48.5 | 73 | 551 | 20 | 111 | |
| r: 1:00 | 10 | ||||||
| 5:00.0 | 984 | 2:32.4 | 99 | 640 | 18 | 124 | |
| 5:00.0 | 1,025 | 2:26.3 | 112 | 684 | 20 | 131 | |
| 5:00.0 | 1,008 | 2:28.8 | 106 | 665 | 18 | 133 | |
| 5:00.0 | 1,038 | 2:24.5 | 116 | 699 | 20 | 136 | |
| 5:00.0 | 1,014 | 2:27.9 | 108 | 672 | 18 | 152 | |
| 5:00.0 | 1,040 | 2:24.2 | 117 | 701 | 20 | 143 | |
| r: 3:04 | 408 | ||||||
| r418 |
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Workout Graph
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RA 5K W2S4
🚣 Week 2 Session 4 is 30 minutes, alternating 18 and 20spm every 5 minutes 🚣♀️
Pace Guide = 2K+20-22 / 18-20 (5K+15-17 / 13-15)
Effort Guide = 5-6
Speech = Comfortable
youtu.be/cNfHbN4mc0E
app.erg.zone