Danielle Dunnagan v1000m/r...12 row
10,235
Meters
55:28.8
Time
2:42.6
Pace
583
Calories
141
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 10,235 |
| Overall Time | 55:28.8 |
| Average Watts | 81 |
|---|---|
| Calories Per Hour | 630 |
| Stroke Rate | 22 |
| Stroke Count | 1248 |
| Drag Factor | 116 |
May 11, 2026 14:12:06
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 55:28.8 | 10,235 | 2:42.6 | 81 | 630 | 22 | 141 |
| 6:19.2 | 1,000 | 3:09.6 | 51 | 474 | 32 | 110 |
| 9:31.4 | 2,000 | 2:22.8 | 120 | 711 | 23 | 148 |
| 2:41.8 | 500 | 2:41.8 | 83 | 578 | 20 | 125 |
| 4:00.0 | 965 | 2:04.3 | 182 | 915 | 27 | 167 |
| 4:00.0 | 605 | 3:18.3 | 45 | 450 | 18 | 127 |
| 4:00.0 | 964 | 2:04.4 | 181 | 915 | 27 | 169 |
| 4:00.0 | 474 | 4:13.1 | 22 | 360 | 15 | 123 |
| 4:00.0 | 963 | 2:04.6 | 181 | 915 | 27 | 171 |
| 4:00.0 | 404 | 4:57.0 | 13 | 300 | 14 | 124 |
| 4:00.0 | 967 | 2:04.0 | 183 | 930 | 28 | 172 |
| 4:00.0 | 400 | 5:00.0 | 13 | 300 | 13 | 119 |
| 4:56.3 | 1,000 | 2:28.1 | 108 | 668 | 21 | 141 |
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Workout Graph
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4 x 4 mins at 5k pace
After a brief warm up and rate progression. The main session is made up of 4 x 4 minutes at Anaerobic Threshold (AT) 28 spm.
These efforts are at a pace/effort that you could hold for a 5000m time trial, or your maximum effort for 20minutes. So should feel fairly hard towards the last minute of each effort. Then have a 4 minute recovery between each effort.
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