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Danielle Dunnagan v1000m/r...49 row

9,858

Meters

47:08.9

Time

2:23.4

Pace

556

Calories

135

Heart Rate

Rest Distance1,143
Rest Time13:20.0
Overall Distance11,001
Overall Time1:00:28.9
Average Watts118
Calories Per Hour707
Stroke Rate25
Stroke Count1226
Drag Factor115

May 28, 2026 15:04:37

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

Pyramid of 20sec (AN) Hard 20 sec Rest
After warm up and rate progression the Main Set is made up of a pyramid of efforts. 12 minutes will be at AN intensity (above race pace)

Each block is done as 20 seconds Hard (AN effort) and then 20 seconds easy.

So
1st block is 3 x 20 secs on and 20 secs off
2nd block is 5 x 20 secs on and 20 secs off
3rd block is 7 x 20 secs on and 20 secs off
4th block is 10 x 20 secs on and 20 secs off
5th block is 7 x 20 secs on and 20 secs off
6th block is 5 x 20 secs on and 20 secs off
7th block is 3 x 20 secs on and 20 secs off

Between each block is a easy 500m row (but stop and stretch/stand up if required)

These short intervals allow you to accumulate lots of time at AN intensity. This intensity level helps in many ways. It improves your aerobic power, pain threshold and muscular recruitment.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
47:08.9 9,858 2:23.4 118 707 25 135
6:35.0 1,000 3:17.5 45 455 29 98
9:42.7 2,000 2:25.6 113 685 21 135
0:20.0 84 1:59.0 207 900 30 143
r: 0:20 47
0:20.0 84 1:59.0 207 900 30 145
r: 0:20 36
0:20.0 85 1:57.6 215 900 30 146
r: 0:20 33
2:18.0 500 2:18.0 133 756 23 141
0:20.0 84 1:59.0 207 900 30 148
r: 0:20 28
0:20.0 86 1:56.2 223 900 30 150
r: 0:20 34
0:20.0 89 1:52.3 247 1080 33 153
r: 0:20 33
0:20.0 90 1:51.1 255 1080 33 158
r: 0:20 36
0:20.0 91 1:49.8 264 1080 36 161
r: 0:20 26
2:18.4 500 2:18.4 132 728 25 145
0:20.0 86 1:56.2 223 900 33 157
r: 0:20 35
0:20.0 86 1:56.2 223 900 33 157
r: 0:20 32
0:20.0 88 1:53.6 239 1080 33 160
r: 0:20 26
0:20.0 88 1:53.6 239 1080 33 159
r: 0:20 36
0:20.0 88 1:53.6 239 1080 33 161
r: 0:20 25
0:20.0 89 1:52.3 247 1080 33 162
r: 0:20 28
0:20.0 86 1:56.2 223 900 33 160
r: 0:20 17
2:26.4 500 2:26.4 112 663 24 142
0:20.0 82 2:01.9 193 900 30 151
r: 0:20 21
0:20.0 82 2:01.9 193 900 33 152
r: 0:20 28
0:20.0 83 2:00.4 200 900 30 151
r: 0:20 34
0:20.0 83 2:00.4 200 900 30 153
r: 0:20 33
0:20.0 84 1:59.0 207 900 30 155
r: 0:20 34
0:20.0 85 1:57.6 215 900 33 157
r: 0:20 28
0:20.0 82 2:01.9 193 900 30 155
r: 0:20 31
0:20.0 82 2:01.9 193 900 30 153
r: 0:20 29
0:20.0 81 2:03.4 186 900 30 151
r: 0:20 22
0:20.0 83 2:00.4 200 900 33 151
r: 0:20 21
2:34.9 500 2:34.9 94 604 23 134
0:20.0 81 2:03.4 186 900 30 147
r: 0:20 27
0:20.0 82 2:01.9 193 900 30 150
r: 0:20 32
0:20.0 82 2:01.9 193 900 30 153
r: 0:20 31
0:20.0 83 2:00.4 200 900 33 154
r: 0:20 31
0:20.0 82 2:01.9 193 900 30 152
r: 0:20 32
0:20.0 82 2:01.9 193 900 30 153
r: 0:20 28
0:20.0 81 2:03.4 186 900 33 153
r: 0:20 17
2:29.0 500 2:29.0 106 652 24 140
0:20.0 80 2:05.0 179 900 30 149
r: 0:20 31
0:20.0 80 2:05.0 179 900 30 148
r: 0:20 28
0:20.0 80 2:05.0 179 900 30 149
r: 0:20 27
0:20.0 82 2:01.9 193 900 33 149
r: 0:20 17
0:20.0 80 2:05.0 179 900 33 147
r: 0:20 20
2:34.0 500 2:34.0 96 607 23 135
0:20.0 82 2:01.9 193 900 30 148
r: 0:20 24
0:20.0 83 2:00.4 200 900 33 150
r: 0:20 29
0:20.0 85 1:57.6 215 900 33 153
r: 0:20 16
2:50.4 500 2:50.4 71 528 21 120
r1,143

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Workout Graph

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