CBDB CBDB v4:00/1:22r...12 row
4,865
Meters
30:06.7
Time
3:05.6
Pace
245
Calories
112
Heart Rate
| Rest Distance | 22 |
|---|---|
| Rest Time | 1:22.0 |
| Overall Distance | 4,887 |
| Overall Time | 31:28.7 |
| Average Watts | 55 |
|---|---|
| Calories Per Hour | 488 |
| Stroke Rate | 20 |
| Stroke Count | 596 |
| Drag Factor | 95 |
April 13, 2025 09:30:32
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 30:06.7 | 4,865 | 3:05.6 | 55 | 488 | 20 | 112 | |
| 4:00.0 | 338 | 5:55.0 | 8 | 326 | 11 | 85 | |
| r: 1:22 | 22 | ||||||
| 4:00.0 | 670 | 2:59.1 | 61 | 509 | 20 | 104 | |
| 1:00.0 | 194 | 2:34.6 | 95 | 625 | 28 | 118 | |
| 4:00.0 | 679 | 2:56.7 | 63 | 518 | 20 | 106 | |
| 1:00.0 | 189 | 2:38.7 | 88 | 601 | 28 | 121 | |
| 4:00.0 | 673 | 2:58.3 | 62 | 512 | 20 | 115 | |
| 1:00.0 | 192 | 2:36.2 | 92 | 615 | 28 | 126 | |
| 4:00.0 | 670 | 2:59.1 | 61 | 509 | 20 | 123 | |
| 1:00.0 | 190 | 2:37.8 | 89 | 606 | 28 | 131 | |
| 4:00.0 | 697 | 2:52.1 | 69 | 536 | 20 | 120 | |
| 1:00.0 | 198 | 2:31.5 | 101 | 646 | 28 | 134 | |
| 1:06.7 | 181 | 3:04.2 | 56 | 492 | 19 | 128 | |
| r22 |
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Workout Graph
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RA HM W06R3 & RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.
The main session is a straight 30 minutes rather than splitting the intervals due to the pause that the monitor introduces even with 0 rests.
app.erg.zone