Mark D. v4:00/0:54r...2 row
4,996
Meters
24:00.0
Time
2:24.1
Pace
281
Calories
20
Heart Rate
| Rest Distance | 412 |
|---|---|
| Rest Time | 4:00.0 |
| Overall Distance | 5,408 |
| Overall Time | 28:00.0 |
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 702 |
| Stroke Rate | 23 |
| Stroke Count | 561 |
| Drag Factor | 131 |
February 04, 2026 16:16:56
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 | ||
|---|---|---|---|---|---|---|---|
| 24:00.0 | 4,996 | 2:24.1 | 117 | 702 | 23 | 20 | |
| 4:00.0 | 738 | 2:42.6 | 81 | 580 | 20 | 123 | |
| r: 0:54 | 15 | ||||||
| 20:00.0 | 4,259 | 2:20.8 | 125 | 730 | 24 | ||
| r: 3:06 | 397 | ||||||
| r412 |
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Workout Graph
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RA 5K W3S5
🚣 Week 3 Session 5 is 20 mins at 24 strokes per minute 🚣♀️
Pace Guide = 2K+12 (5K+7)
Effort Guide = 6-7
Speech = Not constant - but easier than most MID workouts
youtu.be/g519kDd4jZU
app.erg.zone