Ed Espino v3:00/r...8 row
4,158
Meters
24:00.0
Time
2:53.1
Pace
215
Calories
108
Heart Rate
| Rest Distance | 148 |
|---|---|
| Rest Time | 7:30.0 |
| Overall Distance | 4,306 |
| Overall Time | 31:30.0 |
| Average Watts | 67 |
|---|---|
| Calories Per Hour | 537 |
| Stroke Rate | 21 |
| Stroke Count | 518 |
| Drag Factor | 111 |
September 29, 2026 21:22:24
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 | 4,158 | 2:53.1 | 67 | 537 | 21 | 108 | |
| 3:00.0 | 408 | 3:40.5 | 33 | 400 | 18 | 89 | |
| 3:00.0 | 558 | 2:41.2 | 83 | 580 | 22 | 109 | |
| r: 1:30 | 59 | ||||||
| 3:00.0 | 554 | 2:42.4 | 82 | 580 | 23 | 114 | |
| r: 1:30 | 32 | ||||||
| 3:00.0 | 555 | 2:42.1 | 82 | 580 | 23 | 114 | |
| r: 1:30 | 19 | ||||||
| 3:00.0 | 555 | 2:42.1 | 82 | 580 | 23 | 113 | |
| r: 1:30 | 18 | ||||||
| 3:00.0 | 555 | 2:42.1 | 82 | 580 | 23 | 116 | |
| r: 1:30 | 20 | ||||||
| 3:00.0 | 552 | 2:43.0 | 81 | 580 | 23 | 118 | |
| 3:00.0 | 422 | 3:33.2 | 36 | 420 | 18 | 98 | |
| r148 |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
Espino - W3D2 - Controlled Intervals 6x3
Six 3 min moderate reps at 22 to 24 spm with 90 s rest (same rest as W2D2, one more rep). RPE 6, controlled, aim ~82 W. Stop rule: if rep 5 power falls more than ~5 W below rep 1, or HR passes ~130, row rep 6 easy. Needs a rest day or easy row before and after it.
app.erg.zone