Danielle Dunnagan v1000m/r...25 row
7,317
Meters
34:11.7
Time
2:20.2
Pace
441
Calories
140
Heart Rate
| Rest Distance | 1,696 |
|---|---|
| Rest Time | 22:30.0 |
| Overall Distance | 9,013 |
| Overall Time | 56:41.7 |
| Average Watts | 127 |
|---|---|
| Calories Per Hour | 737 |
| Stroke Rate | 25 |
| Stroke Count | 889 |
| Drag Factor | 109 |
March 05, 2026 12:31:21
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 34:11.7 | 7,317 | 2:20.2 | 127 | 737 | 25 | 140 | |
| 6:16.5 | 1,000 | 3:08.2 | 52 | 480 | 34 | 107 | |
| 8:57.7 | 2,000 | 2:14.4 | 144 | 795 | 21 | 154 | |
| 3:28.4 | 500 | 3:28.4 | 39 | 433 | 15 | 127 | |
| 0:30.0 | 127 | 1:58.1 | 212 | 1031 | 28 | 145 | |
| r: 1:00 | 13 | ||||||
| 0:30.0 | 129 | 1:56.2 | 223 | 1066 | 32 | 138 | |
| r: 1:00 | 19 | ||||||
| 0:30.0 | 131 | 1:54.5 | 233 | 1102 | 34 | 141 | |
| r: 1:00 | 43 | ||||||
| 0:30.0 | 131 | 1:54.5 | 233 | 1102 | 30 | 141 | |
| r: 0:30 | 37 | ||||||
| 0:30.0 | 133 | 1:52.7 | 244 | 1139 | 30 | 151 | |
| r: 0:30 | 73 | ||||||
| 0:30.0 | 132 | 1:53.6 | 239 | 1120 | 30 | 155 | |
| r: 0:30 | 80 | ||||||
| 0:30.0 | 133 | 1:52.7 | 244 | 1139 | 30 | 157 | |
| r: 0:30 | 74 | ||||||
| 0:30.0 | 134 | 1:51.9 | 250 | 1158 | 30 | 160 | |
| r: 0:30 | 63 | ||||||
| 0:30.0 | 134 | 1:51.9 | 250 | 1158 | 30 | 162 | |
| r: 4:00 | 217 | ||||||
| 0:30.0 | 131 | 1:54.5 | 233 | 1102 | 30 | 142 | |
| r: 0:30 | 52 | ||||||
| 0:30.0 | 132 | 1:53.6 | 239 | 1120 | 30 | 156 | |
| r: 0:30 | 71 | ||||||
| 0:30.0 | 133 | 1:52.7 | 244 | 1139 | 30 | 160 | |
| r: 0:30 | 46 | ||||||
| 0:30.0 | 135 | 1:51.1 | 255 | 1178 | 32 | 161 | |
| r: 0:30 | 64 | ||||||
| 0:30.0 | 135 | 1:51.1 | 255 | 1178 | 30 | 164 | |
| r: 0:30 | 60 | ||||||
| 0:30.0 | 135 | 1:51.1 | 255 | 1178 | 32 | 164 | |
| r: 4:00 | 117 | ||||||
| 0:30.0 | 137 | 1:49.4 | 267 | 1217 | 36 | 146 | |
| r: 0:30 | 78 | ||||||
| 0:30.0 | 135 | 1:51.1 | 255 | 1178 | 32 | 159 | |
| r: 0:30 | 53 | ||||||
| 0:30.0 | 137 | 1:49.4 | 267 | 1217 | 32 | 163 | |
| r: 0:30 | 54 | ||||||
| 0:30.0 | 139 | 1:47.9 | 279 | 1258 | 32 | 167 | |
| r: 0:30 | 57 | ||||||
| 0:30.0 | 140 | 1:47.1 | 285 | 1279 | 34 | 168 | |
| r: 0:30 | 52 | ||||||
| 0:30.0 | 143 | 1:44.8 | 303 | 1343 | 34 | 171 | |
| r: 4:00 | 373 | ||||||
| 4:59.2 | 1,000 | 2:29.6 | 105 | 659 | 20 | 135 | |
| r1,696 |
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Workout Graph
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3 x 5min30 (30 secs easy/hard)
After warm up and rate progression the session will start with three 30 second practise starts.
The Main Set is made up of 3 x 5:30 minutes.
Each 5:30 minutes is done as 30 second effort as a race start, straight into a series of 30 seconds easy/light rowing, into 30 seconds hard effort at just above race pace.
Between each block of 30 second intervals take 4 minutes rest. Use this time to stand up and hydrate.
These short intervals allow you to accumulate lots of time at TR intensity. This intensity level helps in many ways. It improves your aerobic power, pain threshold and muscular recruitment.
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