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Danielle Dunnagan v1000m/r...12 row

7,389

Meters

36:29.1

Time

2:28.1

Pace

434

Calories

138

Heart Rate

Rest Distance411
Rest Time13:00.0
Overall Distance7,800
Overall Time49:29.1
Average Watts108
Calories Per Hour713
Stroke Rate25
Stroke Count918
Drag Factor117

June 18, 2026 18:12:49

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

5 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 5 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
36:29.1 7,389 2:28.1 108 713 25 138
7:28.8 1,000 3:44.4 31 401 33 97
9:37.9 2,000 2:24.4 116 697 21 146
2:46.9 500 2:46.9 75 560 19 120
0:30.0 128 1:57.1 217 960 30 143
r: 1:00 16
0:30.0 131 1:54.5 233 1080 30 140
r: 1:00 16
0:30.0 131 1:54.5 233 1080 30 140
r: 1:00 40
1:57.7 500 1:57.7 215 1009 28 163
r: 2:00 64
1:57.6 500 1:57.6 215 1010 27 165
r: 2:00 88
1:57.6 500 1:57.6 215 1010 27 167
r: 2:00 56
1:57.0 500 1:57.0 219 1046 28 170
r: 2:00 61
1:54.4 500 1:54.4 234 1101 29 172
r: 2:00 70
5:21.4 1,000 2:40.7 84 582 18 141
r411

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