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Danielle Dunnagan v1000m/r...11 row

6,904

Meters

34:02.2

Time

2:27.8

Pace

402

Calories

135

Heart Rate

Rest Distance336
Rest Time12:00.0
Overall Distance7,240
Overall Time46:02.2
Average Watts108
Calories Per Hour708
Stroke Rate26
Stroke Count895
Drag Factor120

June 10, 2026 11:34:34

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

4 x 500 at Race Pace
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 4 x 500m. Each is to be rowed at your 2k race pace and stroke rate. Between each is a 2 minute recovery. 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 500m
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
34:02.2 6,904 2:27.8 108 708 26 135
6:34.0 1,000 3:17.0 46 456 35 104
9:39.0 2,000 2:24.7 115 696 22 136
2:43.1 500 2:43.1 81 573 20 124
r: 1:00 60
0:30.0 133 1:52.7 244 1080 32 143
r: 1:00 16
0:30.0 136 1:50.2 261 1080 32 148
r: 1:00 22
0:30.0 136 1:50.2 261 1080 32 150
r: 1:00 53
1:55.5 500 1:55.5 227 1059 30 165
r: 2:00 53
1:55.0 500 1:55.0 230 1064 29 168
r: 2:00 47
1:54.9 500 1:54.9 231 1065 30 170
r: 2:00 64
1:53.8 500 1:53.8 237 1107 31 172
r: 2:00 21
5:56.8 1,000 2:58.4 62 504 19 129
r336

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