Danielle Dunnagan v1000m/r...12 row
10,144m
Meters
56:40.0
Time
2:47.5
Pace
573
Calories
129
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 10,144m |
| Overall Time | 56:40.0 |
| Average Watts | 74 |
|---|---|
| Calories Per Hour | 555 |
| Stroke Rate | 22 |
| Stroke Count | 1252 |
| Drag Factor | 127 |
August 17, 2023 18:33:30
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 56:40.0 | 10,144m | 2:47.5 | 74 | 555 | 22 | 129 |
| 5:45.2 | 1,000m | 2:52.6 | 68 | 534 | 33 | 117 |
| 10:08.1 | 2,000m | 2:32.0 | 100 | 642 | 20 | 134 |
| 3:26.7 | 500m | 3:26.7 | 40 | 436 | 17 | 99 |
| 4:00.0 | 943m | 2:07.2 | 170 | 884 | 27 | 160 |
| 4:00.0 | 595m | 3:21.6 | 43 | 446 | 19 | 105 |
| 4:00.0 | 932m | 2:08.7 | 164 | 864 | 26 | 158 |
| 4:00.0 | 363m | 5:30.5 | 10 | 333 | 16 | 99 |
| 4:00.0 | 945m | 2:06.9 | 171 | 888 | 27 | 164 |
| 4:00.0 | 366m | 5:27.8 | 10 | 334 | 16 | 103 |
| 4:00.0 | 948m | 2:06.5 | 173 | 893 | 28 | 164 |
| 4:00.0 | 564m | 3:32.7 | 36 | 425 | 19 | 118 |
| 5:20.0 | 1,000m | 2:40.0 | 85 | 594 | 19 | 130 |
| r0m |
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Workout Graph
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Build Week 4 Session 1 - 4 x 4 mins at 5k pace
After a brief warm up and rate progression. The main session is made up of 4 x 4 minutes at Anaerobic Threshold (AT) 28 spm.
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