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Danielle Dunnagan v1000m/r...11 row

6,883

Meters

33:51.3

Time

2:27.5

Pace

397

Calories

116

Heart Rate

Rest Distance273
Rest Time11:00.0
Overall Distance7,156
Overall Time44:51.3
Average Watts109
Calories Per Hour674
Stroke Rate26
Stroke Count891
Drag Factor129

October 18, 2025 09:15:11

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

Comp Week 11 Session 1 - 4 x 500 at Race Pace
After a technique warm up and a rate progression the session starts with three 30 second practise starts.

These starts should allow you to get the 500m split to well below our race pace over the first 10 shorter strokes, then gradually lengthen out the stroke into your race stroke rate and let the 500m time come up to your race pace.

This is followed by 4 x 500m. Each is to be rowed at your 2k race pace and stroke rate. Between each is a 2 minute recovery. Use this to stand up/rest and recover. But aim to be back light rowing so that you are not starting from a stand still for each 500m
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
33:51.3 6,883 2:27.5 109 674 26 116
5:55.8 1,000 2:57.9 62 513 34 111
9:20.9 2,000 2:20.2 127 736 24 149
3:15.2 500 3:15.2 47 461 19 120
0:30.0 126 1:59.0 207 1013 32 142
r: 1:00 16
0:30.0 127 1:58.1 212 1031 32 139
r: 1:00 21
0:30.0 130 1:55.3 228 1084 34 140
r: 1:00 16
1:59.9 500 1:59.9 203 998 29 160
r: 2:00 85
2:00.3 500 2:00.3 201 991 28 163
r: 2:00 56
2:00.1 500 2:00.1 202 995 28 165
r: 2:00 59
1:57.9 500 1:57.9 214 1034 28 168
r: 2:00 20
5:51.1 1,000 2:55.5 65 522 21
r273

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