Ed Espino v3:00/r...6 row
4,156
Meters
26:00.0
Time
3:07.6
Pace
208
Calories
105
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 4,156 |
| Overall Time | 26:00.0 |
| Average Watts | 53 |
|---|---|
| Calories Per Hour | 480 |
| Stroke Rate | 20 |
| Stroke Count | 518 |
| Drag Factor | 109 |
September 25, 2026 18:22:17
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 26:00.0 | 4,156 | 3:07.6 | 53 | 480 | 20 | 105 |
| 3:00.0 | 374 | 4:00.6 | 25 | 380 | 16 | 91 |
| 5:00.0 | 842 | 2:58.1 | 62 | 504 | 20 | 105 |
| 5:00.0 | 845 | 2:57.5 | 63 | 516 | 22 | 108 |
| 5:00.0 | 819 | 3:03.1 | 57 | 492 | 20 | 109 |
| 5:00.0 | 843 | 2:57.9 | 62 | 504 | 22 | 110 |
| 3:00.0 | 435 | 3:26.8 | 40 | 420 | 18 | 102 |
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Workout Graph
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Espino - W2D4 - Rate Changes Easy
Practice changing rate without changing effort. Lift and settle the rate every 5 min; keep it all easy.
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