Ed Espino v3:00/r...5 row
6,094
Meters
36:00.0
Time
2:57.2
Pace
311
Calories
124
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 6,094 |
| Overall Time | 36:00.0 |
| Average Watts | 63 |
|---|---|
| Calories Per Hour | 518 |
| Stroke Rate | 20 |
| Stroke Count | 739 |
| Drag Factor | 112 |
October 08, 2026 23:01:43
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 36:00.0 | 6,094 | 2:57.2 | 63 | 518 | 20 | 124 |
| 3:00.0 | 436 | 3:26.4 | 40 | 420 | 18 | 101 |
| 10:00.0 | 1,798 | 2:46.8 | 75 | 558 | 21 | 129 |
| 10:00.0 | 1,750 | 2:51.4 | 69 | 540 | 21 | 128 |
| 10:00.0 | 1,706 | 2:55.8 | 64 | 522 | 21 | 127 |
| 3:00.0 | 406 | 3:41.6 | 32 | 400 | 18 | 113 |
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Workout Graph
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Espino - W4D4 - Benchmark 30 Controlled
Controlled 30-min row, NOT all-out. Target ~76 to 78 W held evenly the whole way; keep segment 1 at it, do not start hot. If HR passes ~130, ease watts slightly and hold there. DF ~112. The 30 min runs as three continuous 10-min segments (no rest) so each segment records its own watts, HR and stroke mechanics. This is your progress marker vs W1D1.
app.erg.zone