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Danielle Dunnagan v1000m/r...11 row

6,912

Meters

31:40.1

Time

2:17.4

Pace

415

Calories

149

Heart Rate

Rest Distance129
Rest Time12:00.0
Overall Distance7,041
Overall Time43:40.1
Average Watts135
Calories Per Hour763
Stroke Rate27
Stroke Count864
Drag Factor113

February 16, 2026 15:12:52

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

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
31:40.1 6,912 2:17.4 135 763 27 149
5:43.1 1,000 2:51.5 69 538 40 128
9:05.9 2,000 2:16.4 138 773 22 155
2:38.2 500 2:38.2 88 604 20 138
r: 1:00 12
0:30.0 137 1:49.4 267 1217 34 152
r: 1:00 15
0:30.0 137 1:49.4 267 1217 36 151
r: 1:00 18
0:30.0 138 1:48.6 273 1237 34 156
r: 1:00 20
1:57.8 500 1:57.8 214 1036 30 164
r: 2:00 18
1:58.3 500 1:58.3 211 1027 28 164
r: 2:00 14
1:58.2 500 1:58.2 212 1029 29 167
r: 2:00 14
1:59.0 500 1:59.0 208 1014 29 167
r: 2:00 18
4:49.6 1,000 2:24.8 115 696 21 144
r129

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