Danielle Dunnagan v1000m/r...7 row
4,401
Meters
21:51.4
Time
2:28.9
Pace
256
Calories
131
Heart Rate
| Rest Distance | 160 |
|---|---|
| Rest Time | 8:00.0 |
| Overall Distance | 4,561 |
| Overall Time | 29:51.4 |
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 702 |
| Stroke Rate | 26 |
| Stroke Count | 586 |
| Drag Factor | 113 |
July 11, 2026 11:56:57
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 21:51.4 | 4,401 | 2:28.9 | 106 | 702 | 26 | 131 | |
| 6:54.5 | 1,000 | 3:27.2 | 39 | 434 | 31 | 99 | |
| 9:29.0 | 2,000 | 2:22.2 | 122 | 714 | 22 | 140 | |
| r: 1:00 | 17 | ||||||
| 0:30.0 | 131 | 1:54.5 | 233 | 1080 | 32 | 139 | |
| r: 1:00 | 18 | ||||||
| 0:30.0 | 134 | 1:51.9 | 250 | 1080 | 34 | 144 | |
| r: 1:00 | 27 | ||||||
| 0:30.0 | 136 | 1:50.2 | 261 | 1080 | 34 | 147 | |
| r: 1:00 | 20 | ||||||
| 1:59.7 | 500 | 1:59.7 | 204 | 992 | 28 | 161 | |
| r: 2:00 | 60 | ||||||
| 1:58.2 | 500 | 1:58.2 | 212 | 1005 | 28 | 163 | |
| r: 2:00 | 18 | ||||||
| r160 |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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