Munirah Alatas v10:00/2:30r...3 row
5,298
Meters
24:00.0
Time
2:15.9
Pace
310
Calories
155
Heart Rate
| Rest Distance | 87 |
|---|---|
| Rest Time | 7:30.0 |
| Overall Distance | 5,385 |
| Overall Time | 31:30.0 |
| Average Watts | 139 |
|---|---|
| Calories Per Hour | 775 |
| Stroke Rate | 28 |
| Stroke Count | 687 |
| Drag Factor | 113 |
July 16, 2026 17:02:55
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 24:00.0 | 5,298 | 2:15.9 | 139 | 775 | 28 | 155 | |
| 10:00.0 | 2,209 | 2:15.8 | 140 | 780 | 29 | 151 | |
| r: 2:30 | 33 | ||||||
| 8:00.0 | 1,765 | 2:15.9 | 139 | 772 | 28 | 157 | |
| r: 2:30 | 38 | ||||||
| 6:00.0 | 1,324 | 2:15.9 | 139 | 770 | 29 | 160 | |
| r: 2:30 | 16 | ||||||
| r87 |
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Workout Graph
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W4S4 2K Performance Plan
10/8/6 mins; 2K+5, 28 spm; 2:30 min Rest; Top tier Interval Pyramid, zone 4/5, 8/9 effort
app.erg.zone