CBDB CBDB v2:00/r...12 row
3,616
Meters
20:00.0
Time
2:45.9
Pace
190
Calories
116
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 3,616 |
| Overall Time | 20:00.0 |
| Average Watts | 77 |
|---|---|
| Calories Per Hour | 563 |
| Stroke Rate | 23 |
| Stroke Count | 466 |
| Drag Factor | 88 |
September 21, 2025 17:27:48
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 20:00.0 | 3,616 | 2:45.9 | 77 | 563 | 23 | 116 |
| 2:00.0 | 348 | 2:52.4 | 68 | 535 | 20 | 83 |
| 2:00.0 | 363 | 2:45.2 | 78 | 566 | 24 | 80 |
| 1:00.0 | 197 | 2:32.2 | 99 | 641 | 30 | 108 |
| 2:00.0 | 343 | 2:54.9 | 65 | 525 | 20 | 103 |
| 2:00.0 | 371 | 2:41.7 | 83 | 584 | 24 | 129 |
| 1:00.0 | 198 | 2:31.5 | 101 | 646 | 30 | 139 |
| 2:00.0 | 351 | 2:50.9 | 70 | 541 | 20 | 104 |
| 2:00.0 | 365 | 2:44.3 | 79 | 571 | 24 | 136 |
| 1:00.0 | 197 | 2:32.2 | 99 | 641 | 29 | 144 |
| 2:00.0 | 343 | 2:54.9 | 65 | 525 | 20 | 131 |
| 2:00.0 | 354 | 2:49.4 | 72 | 547 | 24 | 130 |
| 1:00.0 | 193 | 2:35.4 | 93 | 620 | 30 | 142 |
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Workout Graph
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TfC Day 2
youtu.be/Xzeoo_uk4hM?si=3GKSsq1wYv8NjUXj
4 identical rounds: 2 min @ 20 SPM → 2 min @ 24 SPM → 1 min @ 30 SPM
Continuous training with no rest breaks
Master the art of pattern recognition and execution
Build both aerobic base and explosive power
Mental toughness through sustained focus
⏱ Got 24 minutes? Master the pattern. This isn't about surviving — it's about perfecting your ability to execute under pressure.
The secret: Round 1 teaches the pattern. Round 2 grooves it. Round 3 tests it. Round 4 proves you own it.
app.erg.zone