Danielle Dunnagan v1000m/r...12 row
10,187
Meters
55:30.5
Time
2:43.4
Pace
580
Calories
144
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 10,187 |
| Overall Time | 55:30.5 |
| Average Watts | 80 |
|---|---|
| Calories Per Hour | 575 |
| Stroke Rate | 22 |
| Stroke Count | 1229 |
| Drag Factor | 123 |
January 23, 2026 15:21:30
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 55:30.5 | 10,187 | 2:43.4 | 80 | 575 | 22 | 144 |
| 5:53.5 | 1,000 | 2:56.7 | 63 | 518 | 39 | 116 |
| 9:10.7 | 2,000 | 2:17.6 | 134 | 761 | 22 | 158 |
| 2:57.0 | 500 | 2:57.0 | 63 | 517 | 18 | 132 |
| 4:00.0 | 957 | 2:05.3 | 178 | 910 | 25 | 166 |
| 4:00.0 | 517 | 3:52.1 | 28 | 396 | 14 | 133 |
| 4:00.0 | 963 | 2:04.6 | 181 | 922 | 27 | 168 |
| 4:00.0 | 422 | 4:44.3 | 15 | 352 | 13 | 126 |
| 4:00.0 | 968 | 2:03.9 | 184 | 932 | 27 | 168 |
| 4:00.0 | 411 | 4:51.9 | 14 | 348 | 13 | 129 |
| 4:00.0 | 974 | 2:03.2 | 187 | 944 | 27 | 170 |
| 4:00.0 | 483 | 4:08.4 | 23 | 378 | 14 | 126 |
| 5:29.4 | 1,000 | 2:44.7 | 78 | 569 | 20 | 136 |
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Workout Graph
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4 x 4 mins at 5k pace
After a brief warm up and rate progression. The main session is made up of 4 x 4 minutes at Anaerobic Threshold (AT) 28 spm.
These efforts are at a pace/effort that you could hold for a 5000m time trial, or your maximum effort for 20minutes. So should feel fairly hard towards the last minute of each effort. Then have a 4 minute recovery between each effort.
app.erg.zone