CBDB CBDB v3:00/r...9 row
3,134
Meters
18:00.0
Time
2:52.3
Pace
162
Calories
106
Heart Rate
| Rest Distance | 41 |
|---|---|
| Rest Time | 1:30.0 |
| Overall Distance | 3,175 |
| Overall Time | 19:30.0 |
| Average Watts | 68 |
|---|---|
| Calories Per Hour | 535 |
| Stroke Rate | 23 |
| Stroke Count | 413 |
| Drag Factor | 85 |
September 22, 2025 17:45:27
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 18:00.0 | 3,134 | 2:52.3 | 68 | 535 | 23 | 106 | |
| 3:00.0 | 493 | 3:02.5 | 58 | 497 | 20 | 101 | |
| 2:00.0 | 356 | 2:48.5 | 73 | 551 | 24 | 160 | |
| 1:00.0 | 195 | 2:33.8 | 96 | 630 | 30 | 174 | |
| r: 0:30 | 10 | ||||||
| 3:00.0 | 498 | 3:00.7 | 59 | 504 | 20 | 98 | |
| 2:00.0 | 361 | 2:46.2 | 76 | 562 | 24 | 95 | |
| 1:00.0 | 193 | 2:35.4 | 93 | 620 | 30 | 92 | |
| r: 0:30 | 16 | ||||||
| 3:00.0 | 485 | 3:05.5 | 55 | 488 | 20 | 100 | |
| 2:00.0 | 358 | 2:47.5 | 74 | 555 | 24 | 81 | |
| 1:00.0 | 196 | 2:33.0 | 98 | 635 | 30 | 87 | |
| r: 0:30 | 15 | ||||||
| r41 |
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Workout Graph
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TfC Day 3
youtu.be/agnDU9wdiQ0?si=o-F2OPA5ys6N_SfU
🔥 What You'll Conquer:
3 identical pyramid rounds: 3 min @ 20 SPM → 2 min @ 24 SPM → 1 min @ 30 SPM
Only 30-second recovery breaks between rounds
Learn to maintain quality as fatigue builds
Perfect balance of volume and intensity
Each round tests your mental game more than the last
⏱ Got 20 minutes? Triple your impact. This isn't just one pyramid — it's three chances to prove what you're made of.
The secret: The first pyramid warms you up. The second one builds you. The third one reveals who you really are.
app.erg.zone