Danielle Dunnagan v1000m/r...7 row
4,359
Meters
21:23.4
Time
2:27.2
Pace
244
Calories
139
Heart Rate
| Rest Distance | 17 |
|---|---|
| Rest Time | 2:00.0 |
| Overall Distance | 4,376 |
| Overall Time | 23:23.4 |
| Average Watts | 110 |
|---|---|
| Calories Per Hour | 677 |
| Stroke Rate | 25 |
| Stroke Count | 550 |
| Drag Factor | 125 |
August 04, 2025 18:48:33
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
No
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 21:23.4 | 4,359 | 2:27.2 | 110 | 677 | 25 | 139 | |
| 5:51.2 | 1,000 | 2:55.6 | 65 | 522 | 34 | 114 | |
| 9:31.6 | 2,000 | 2:22.9 | 120 | 712 | 23 | 147 | |
| r: 2:00 | 17 | ||||||
| 2:00.0 | 444 | 2:15.1 | 142 | 788 | 21 | 144 | |
| 2:00.0 | 452 | 2:12.7 | 150 | 814 | 22 | 152 | |
| 1:00.0 | 230 | 2:10.4 | 158 | 842 | 24 | 156 | |
| 1:00.0 | 231 | 2:09.8 | 160 | 849 | 26 | 161 | |
| 0:00.6 | 2 | 2:30.0 | 104 | 656 | 161 | ||
| r17 |
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Workout Graph
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Prep Week 3 Session 3 - 4 x 6 min UT1 Row
After a technique warm up and then a few 500m rate steps.
Today is 4 x 6 mins of Efforts
Each 6 minute effort is made up of:-
2 mins @ 20 spm (2k + 13sec)
2 mins @ 22 spm (2k + 11sec)
1 min @ 24 spm (2k + 9sec)
1 min @ 26 spm (2k + 7sec)
This is a tougher version of the session you recently did. This time a further step of 1 min at 26 spm has been added. You do not need to try and go faster in this minute just up the rate and see if the pace drops a little.
app.erg.zone