Ed Espino v3:00/r...7 row
3,554
Meters
21:00.0
Time
2:57.2
Pace
184
Calories
112
Heart Rate
| Rest Distance | 139 |
|---|---|
| Rest Time | 6:00.0 |
| Overall Distance | 3,693 |
| Overall Time | 27:00.0 |
| Average Watts | 63 |
|---|---|
| Calories Per Hour | 525 |
| Stroke Rate | 21 |
| Stroke Count | 447 |
| Drag Factor | 110 |
September 23, 2026 14:27:27
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 21:00.0 | 3,554 | 2:57.2 | 63 | 525 | 21 | 112 | |
| 3:00.0 | 356 | 4:12.8 | 22 | 360 | 17 | 87 | |
| 3:00.0 | 558 | 2:41.2 | 83 | 580 | 22 | 112 | |
| r: 1:30 | 88 | ||||||
| 3:00.0 | 552 | 2:43.0 | 81 | 580 | 22 | 114 | |
| r: 1:30 | 19 | ||||||
| 3:00.0 | 559 | 2:41.0 | 84 | 580 | 23 | 120 | |
| r: 1:30 | 13 | ||||||
| 3:00.0 | 554 | 2:42.4 | 82 | 580 | 23 | 121 | |
| r: 1:30 | 19 | ||||||
| 3:00.0 | 553 | 2:42.7 | 81 | 580 | 23 | 124 | |
| 3:00.0 | 422 | 3:33.2 | 36 | 420 | 19 | 106 | |
| r139 |
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Workout Graph
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Espino - W2D2 - Controlled Intervals 5x3
First moderate session. Five 3-min reps at a controlled moderate effort with easy rest. RPE ~6, never redline.
app.erg.zone