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Danielle Dunnagan v1000m/r...13 row

6,889

Meters

32:01.4

Time

2:19.4

Pace

409

Calories

146

Heart Rate

Rest Distance757
Rest Time16:00.0
Overall Distance7,646
Overall Time48:01.4
Average Watts129
Calories Per Hour766
Stroke Rate25
Stroke Count818
Drag Factor116

March 13, 2026 13:42:30

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

Intervals at Race Pace 2x250m, 2x500m, 2x250m
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 2 x 250m then 2 x 500m then 2 x 250m. All is to be rowed at your 2k race pace and stroke rate. Between each 250 is a 1 minute recovery and 2 minute recovery between the 500's. 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 interval
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
32:01.4 6,889 2:19.4 129 766 25 146
5:51.3 1,000 2:55.6 65 512 33 112
8:44.7 2,000 2:11.1 155 830 22 164
3:10.8 500 3:10.8 50 471 19 128
r: 1:00 11
0:30.0 129 1:56.2 223 960 30 144
r: 1:00 13
0:30.0 131 1:54.5 233 1080 30 147
r: 1:00 14
0:30.0 131 1:54.5 233 1080 30 150
r: 1:00 74
0:59.0 250 1:58.0 213 976 27 161
r: 2:00 88
0:59.1 250 1:58.2 212 974 27 159
r: 2:00 112
1:59.4 500 1:59.4 206 994 27 163
r: 2:00 115
1:59.4 500 1:59.4 206 994 28 166
r: 2:00 85
0:59.3 250 1:58.6 210 971 27 158
r: 2:00 137
0:55.2 250 1:50.4 260 1173 32 166
r: 2:00 108
4:53.2 1,000 2:26.6 111 675 21 141
r757

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