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Danielle Dunnagan v1000m/r...49 row

9,883

Meters

44:50.6

Time

2:16.1

Pace

566

Calories

148

Heart Rate

Rest Distance1,349
Rest Time13:20.0
Overall Distance11,232
Overall Time58:10.6
Average Watts139
Calories Per Hour777
Stroke Rate26
Stroke Count1211
Drag Factor123

January 28, 2026 19:22:09

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

Pyramid of 20sec (AN) Hard 20 sec Rest
After warm up and rate progression the Main Set is made up of a pyramid of efforts. 12 minutes will be at AN intensity (above race pace)

Each block is done as 20 seconds Hard (AN effort) and then 20 seconds easy.

So
1st block is 3 x 20 secs on and 20 secs off
2nd block is 5 x 20 secs on and 20 secs off
3rd block is 7 x 20 secs on and 20 secs off
4th block is 10 x 20 secs on and 20 secs off
5th block is 7 x 20 secs on and 20 secs off
6th block is 5 x 20 secs on and 20 secs off
7th block is 3 x 20 secs on and 20 secs off

Between each block is a easy 500m row (but stop and stretch/stand up if required)

These short intervals allow you to accumulate lots of time at AN intensity. This intensity level helps in many ways. It improves your aerobic power, pain threshold and muscular recruitment.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
44:50.6 9,883 2:16.1 139 777 26 148
5:54.2 1,000 2:57.1 63 516 34 114
9:23.2 2,000 2:20.8 125 731 23 149
0:20.0 83 2:00.4 200 988 30 153
r: 0:20 30
0:20.0 84 1:59.0 207 1013 30 151
r: 0:20 38
0:20.0 84 1:59.0 207 1013 30 151
r: 0:20 32
2:14.7 500 2:14.7 143 792 23 151
0:20.0 84 1:59.0 207 1013 30 156
r: 0:20 35
0:20.0 86 1:56.2 223 1066 30 155
r: 0:20 38
0:20.0 84 1:59.0 207 1013 30 154
r: 0:20 44
0:20.0 87 1:54.9 230 1093 33 159
r: 0:20 42
0:20.0 86 1:56.2 223 1066 33 159
r: 0:20 25
2:16.1 500 2:16.1 139 777 24 155
0:20.0 83 2:00.4 200 988 30 158
r: 0:20 34
0:20.0 84 1:59.0 207 1013 30 156
r: 0:20 35
0:20.0 84 1:59.0 207 1013 30 156
r: 0:20 31
0:20.0 86 1:56.2 223 1066 33 156
r: 0:20 39
0:20.0 86 1:56.2 223 1066 33 159
r: 0:20 41
0:20.0 85 1:57.6 215 1039 30 158
r: 0:20 40
0:20.0 85 1:57.6 215 1039 30 157
r: 0:20 26
2:20.5 500 2:20.5 126 734 23 152
0:20.0 84 1:59.0 207 1013 30 157
r: 0:20 38
0:20.0 84 1:59.0 207 1013 30 157
r: 0:20 39
0:20.0 84 1:59.0 207 1013 30 156
r: 0:20 42
0:20.0 85 1:57.6 215 1039 30 158
r: 0:20 45
0:20.0 86 1:56.2 223 1066 33 161
r: 0:20 36
0:20.0 84 1:59.0 207 1013 33 161
r: 0:20 36
0:20.0 84 1:59.0 207 1013 30 158
r: 0:20 38
0:20.0 84 1:59.0 207 1013 30 158
r: 0:20 38
0:20.0 84 1:59.0 207 1013 30 157
r: 0:20 37
0:20.0 86 1:56.2 223 1066 33 159
r: 0:20 22
2:18.4 500 2:18.4 132 754 24 156
0:20.0 83 2:00.4 200 988 30 160
r: 0:20 37
0:20.0 84 1:59.0 207 1013 30 159
r: 0:20 28
0:20.0 83 2:00.4 200 988 30 159
r: 0:20 33
0:20.0 86 1:56.2 223 1066 30 159
r: 0:20 34
0:20.0 85 1:57.6 215 1039 30 159
r: 0:20 31
0:20.0 86 1:56.2 223 1066 30 160
r: 0:20 26
0:20.0 84 1:59.0 207 1013 30 158
r: 0:20 22
2:21.3 500 2:21.3 124 726 24 154
0:20.0 81 2:03.4 186 940 27 158
r: 0:20 31
0:20.0 84 1:59.0 207 1013 30 155
r: 0:20 31
0:20.0 85 1:57.6 215 1039 30 157
r: 0:20 34
0:20.0 85 1:57.6 215 1039 30 158
r: 0:20 32
0:20.0 85 1:57.6 215 1039 30 158
r: 0:20 22
2:20.3 500 2:20.3 127 736 24 155
0:20.0 83 2:00.4 200 988 30 160
r: 0:20 27
0:20.0 87 1:54.9 230 1093 33 160
r: 0:20 35
0:20.0 88 1:53.6 239 1120 33 159
r: 0:20 25
2:21.9 500 2:21.9 122 721 24 155
r1,349

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Workout Graph

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