Danielle Dunnagan v1000m/r...9 row
6,050m
Meters
31:52.3
Time
2:38.0
Pace
335
Calories
134
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 6,050m |
| Overall Time | 31:52.3 |
| Average Watts | 89 |
|---|---|
| Calories Per Hour | 605 |
| Stroke Rate | 22 |
| Stroke Count | 723 |
| Drag Factor | 123 |
July 19, 2023 12:14:26
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 31:52.3 | 6,050m | 2:38.0 | 89 | 605 | 22 | 134 |
| 5:21.7 | 1,000m | 2:40.8 | 84 | 589 | 37 | 132 |
| 9:02.6 | 2,000m | 2:15.6 | 140 | 782 | 22 | 157 |
| 2:28.0 | 500m | 2:28.0 | 108 | 671 | 19 | 146 |
| 3:00.0 | 524m | 2:51.7 | 69 | 537 | 18 | 132 |
| 3:00.0 | 491m | 3:03.2 | 57 | 495 | 17 | 122 |
| 3:00.0 | 497m | 3:01.0 | 59 | 502 | 17 | 118 |
| 3:00.0 | 455m | 3:17.8 | 45 | 455 | 18 | 102 |
| 3:00.0 | 588m | 2:33.0 | 98 | 635 | 21 | 127 |
| 119 | ||||||
| r0m |
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Workout Graph
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Prep Week 2 Session 1 – 5 x 3 mins of Rate Pyramids
After a technique warm up and then a few 500m rate steps.
First is a short Technique section using pausing on the recovery to ensure proper timing of the recovery.
www.youtube.com/watch?v=umGWGuvtO8M
Main Set is Five times through a Rate Change Pyramid. As the rate increases the 500m pace should drop. The challenge for you is when the rate starts to decrease again to try and keep the 500m pace as similar as possible to the pace you held at 24 spm.
app.erg.zone