v1000m/r...12 row on March 02, 2026

Danielle Dunnagan v1000m/r...12 row

7,874

Meters

35:51.3

Time

2:16.6

Pace

469

Calories

Heart Rate

Rest Distance	653
Rest Time	13:00.0
Overall Distance	8,527
Overall Time	48:51.3

Average Watts	137
Calories Per Hour	772
Stroke Rate	26
Stroke Count	935
Drag Factor	112

March 02, 2026 15:58:04

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

5 x 600 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 5 x 600m. 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
35:51.3	7,874	2:16.6	137	772	26	18
5:38.5	1,000	2:49.2	72	548	32	120
9:05.2	2,000	2:16.3	138	775	23
2:49.8	500	2:49.8	71	546	20
0:30.0	121	2:03.9	184	932	28
r: 1:00	20
0:30.0	127	1:58.1	212	1031	34
r: 1:00	16
0:30.0	127	1:58.1	212	1031	34
r: 1:00	97
2:24.2	600	2:00.1	202	994	27
r: 2:00	98
2:23.8	600	1:59.8	203	999	28
r: 2:00	138
2:23.6	600	1:59.6	204	1002	28
r: 2:00	102
2:22.5	600	1:58.7	209	1019	29
r: 2:00	97
2:21.1	600	1:57.5	215	1040	29
r: 2:00	85
4:52.6	1,000	2:26.3	112	684	22
	r653

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