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Danielle Dunnagan v1000m/r...42 row

10,138

Meters

50:54.0

Time

2:30.6

Pace

586

Calories

142

Heart Rate

Rest Distance1,317
Rest Time12:00.0
Overall Distance11,455
Overall Time1:02:54.0
Average Watts102
Calories Per Hour652
Stroke Rate24
Stroke Count1252
Drag Factor113

February 02, 2026 12:35:31

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

4 x 6min of 20 sec (AN) Hard 20 sec Rest
After warm up and rate progression the Main Set is made up of 4 x 6 minutes. So giving 15 minutes at AN Intensity (2k - 3secs) above your race pace.

Each 6 minutes is done as 20 seconds Hard (AN effort) and then 20 seconds rest/easy.

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
50:54.0 10,138 2:30.6 102 652 24 142
6:06.8 1,000 3:03.4 57 495 35 108
9:21.5 2,000 2:20.3 127 735 22 142
0:20.0 84 1:59.0 207 1013 30 151
r: 0:20 33
0:20.0 86 1:56.2 223 1066 30 154
r: 0:20 38
0:20.0 85 1:57.6 215 1039 33 154
r: 0:20 43
0:20.0 87 1:54.9 230 1093 33 157
r: 0:20 44
0:20.0 86 1:56.2 223 1066 30 158
r: 0:20 49
0:20.0 86 1:56.2 223 1066 33 160
r: 0:20 38
0:20.0 86 1:56.2 223 1066 33 161
r: 0:20 44
0:20.0 85 1:57.6 215 1039 33 161
r: 0:20 42
0:20.0 86 1:56.2 223 1066 33 162
r: 0:20 18
5:21.9 1,000 2:40.9 84 588 19 145
0:20.0 84 1:59.0 207 1013 30 155
r: 0:20 42
0:20.0 87 1:54.9 230 1093 33 162
r: 0:20 47
0:20.0 88 1:53.6 239 1120 33 163
r: 0:20 43
0:20.0 88 1:53.6 239 1120 33 165
r: 0:20 36
0:20.0 88 1:53.6 239 1120 33 164
r: 0:20 41
0:20.0 88 1:53.6 239 1120 33 165
r: 0:20 30
0:20.0 89 1:52.3 247 1149 33 166
r: 0:20 35
0:20.0 87 1:54.9 230 1093 33 164
r: 0:20 43
0:20.0 86 1:56.2 223 1066 33 164
r: 0:20 21
5:47.0 1,000 2:53.5 67 530 18 145
0:20.0 85 1:57.6 215 1039 30 155
r: 0:20 39
0:20.0 88 1:53.6 239 1120 36 163
r: 0:20 40
0:20.0 88 1:53.6 239 1120 33 163
r: 0:20 38
0:20.0 89 1:52.3 247 1149 36 164
r: 0:20 37
0:20.0 89 1:52.3 247 1149 36 165
r: 0:20 36
0:20.0 90 1:51.1 255 1178 36 166
r: 0:20 37
0:20.0 89 1:52.3 247 1149 36 168
r: 0:20 36
0:20.0 89 1:52.3 247 1149 36 166
r: 0:20 33
0:20.0 85 1:57.6 215 1039 33 167
r: 0:20 21
6:19.3 1,000 3:09.6 51 476 18 144
0:20.0 85 1:57.6 215 1039 33 154
r: 0:20 44
0:20.0 87 1:54.9 230 1093 33 160
r: 0:20 43
0:20.0 87 1:54.9 230 1093 33 162
r: 0:20 41
0:20.0 88 1:53.6 239 1120 33 165
r: 0:20 35
0:20.0 89 1:52.3 247 1149 36 165
r: 0:20 32
0:20.0 88 1:53.6 239 1120 36 166
r: 0:20 29
0:20.0 88 1:53.6 239 1120 36 166
r: 0:20 37
0:20.0 88 1:53.6 239 1120 36 167
r: 0:20 30
0:20.0 89 1:52.3 247 1149 36 167
r: 0:20 22
5:57.4 1,000 2:58.7 61 511 18 137
r1,317

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