Mark D. v4:00/1:23r...6 row
5,920
Meters
29:00.0
Time
2:26.9
Pace
328
Calories
113
Heart Rate
| Rest Distance | 439 |
|---|---|
| Rest Time | 12:41.0 |
| Overall Distance | 6,359 |
| Overall Time | 41:41.0 |
| Average Watts | 110 |
|---|---|
| Calories Per Hour | 679 |
| Stroke Rate | 25 |
| Stroke Count | 752 |
| Drag Factor | 133 |
January 12, 2026 13:00:38
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 | ||
|---|---|---|---|---|---|---|---|
| 29:00.0 | 5,920 | 2:26.9 | 110 | 679 | 25 | 113 | |
| 4:00.0 | 688 | 2:54.4 | 66 | 527 | 18 | 147 | |
| r: 1:23 | 14 | ||||||
| 5:00.0 | 1,042 | 2:23.9 | 117 | 703 | 27 | 138 | |
| r: 2:01 | 16 | ||||||
| 5:00.0 | 1,057 | 2:21.9 | 122 | 721 | 27 | 130 | |
| r: 2:02 | 19 | ||||||
| 5:00.0 | 1,044 | 2:23.6 | 118 | 706 | 27 | 134 | |
| r: 1:56 | 18 | ||||||
| 5:00.0 | 1,043 | 2:23.8 | 118 | 704 | 27 | 137 | |
| r: 2:07 | 20 | ||||||
| 5:00.0 | 1,046 | 2:23.4 | 119 | 708 | 28 | ||
| r: 3:12 | 352 | ||||||
| r439 |
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Workout Graph
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RA 5K W3S1
🚣 Week 3 Session 1 is 5 x 5mins 2min rests - at 5K stroke rate (28spm for me) 🚣♀️
Pace Guide = 5K + 1-3 - (around 2K+6-8)
Effort Guide = 7-8
Speech = Not constant
app.erg.zone