Danielle Dunnagan v1000m/r...6 row
6,490m
Meters
30:10.9
Time
2:19.5
Pace
375
Calories
150
Heart Rate
| Rest Distance | 185m |
|---|---|
| Rest Time | 16:00.0 |
| Overall Distance | 6,675m |
| Overall Time | 46:10.9 |
| Average Watts | 129 |
|---|---|
| Calories Per Hour | 743 |
| Stroke Rate | 23 |
| Stroke Count | 709 |
| Drag Factor | 116 |
October 09, 2023 12:35:09
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 30:10.9 | 6,490m | 2:19.5 | 129 | 743 | 23 | 150 | |
| 5:13.8 | 1,000m | 2:36.9 | 91 | 611 | 32 | 133 | |
| 5:00.0 | 1,142m | 2:11.3 | 154 | 831 | 24 | 152 | |
| r: 4:00 | 32m | ||||||
| 5:00.0 | 1,146m | 2:10.8 | 156 | 837 | 23 | 162 | |
| r: 4:00 | 16m | ||||||
| 5:00.0 | 1,092m | 2:17.3 | 135 | 764 | 21 | 153 | |
| r: 4:00 | 37m | ||||||
| 5:00.0 | 1,111m | 2:15.0 | 142 | 789 | 22 | 162 | |
| r: 4:00 | 100m | ||||||
| 4:57.0 | 1,000m | 2:28.5 | 107 | 667 | 19 | 140 | |
| r185m |
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Workout Graph
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Build Week 5 Session 1 - 4 x 5 mins at 5k pace
After a brief warm up the main session is made up of 4 x 5 minutes at Anaerobic Threshold (AT) 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