Danielle Dunnagan v1000m/r...12 row
8,304
Meters
51:29.9
Time
3:06.0
Pace
476
Calories
45
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 8,304 |
| Overall Time | 51:29.9 |
| Average Watts | 54 |
|---|---|
| Calories Per Hour | 554 |
| Stroke Rate | 19 |
| Stroke Count | 1001 |
| Drag Factor | 117 |
June 01, 2026 16:31:45
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 51:29.9 | 8,304 | 3:06.0 | 54 | 554 | 19 | 45 |
| 6:05.1 | 1,000 | 3:02.5 | 58 | 493 | 34 | 103 |
| 9:46.3 | 2,000 | 2:26.5 | 111 | 681 | 23 | 141 |
| 2:51.6 | 500 | 2:51.6 | 69 | 545 | 19 | 119 |
| 3:00.0 | 729 | 2:03.4 | 186 | 920 | 27 | |
| 4:00.0 | 210 | 9:31.4 | 2 | 150 | 6 | |
| 3:00.0 | 734 | 2:02.6 | 190 | 940 | 26 | |
| 4:00.0 | 145 | 13:47.5 | 1 | 105 | 5 | |
| 3:00.0 | 738 | 2:01.9 | 193 | 960 | 27 | |
| 4:00.0 | 124 | 16:07.7 | 0 | 90 | 4 | |
| 3:00.0 | 758 | 1:58.7 | 209 | 1000 | 28 | |
| 4:00.0 | 371 | 5:23.4 | 10 | 285 | 11 | |
| 4:46.8 | 1,000 | 2:23.4 | 119 | 702 | 21 |
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Workout Graph
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4 x 3 mins at 5k Pace
After a brief warm up and rate progression. The main session is made up of 4 x 3 minutes at Anaerobic Threshold (AT) at 28 spm. (2k + 5sec)
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.
app.erg.zone