CBDB CBDB 4:00 row
605
Meters
4:00.0
Time
3:18.3
Pace
64
Calories
87
Heart Rate
| Average Watts | 45 |
|---|---|
| Calories Per Hour | 454 |
| Stroke Rate | 19 |
| Stroke Count | 84 |
| Drag Factor | 87 |
September 29, 2025 17:28:12
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 4:00.0 | 605 | 3:18.3 | 45 | 454 | 19 | 87 |
| 4:00.0 | 605 | 3:18.3 | 45 | 454 | 20 | 87 |
| 4:30.1 | 48 | 5:13.5 | 11 | 339 | 14 | 92 |
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TfC Day 4
youtu.be/p1GVezyBlZw?si=TRYjsGlph91r6Qbi
👊 Whether you're training for general fitness, have bigger goals in mind - or just sick of random rowing, this session hits hard:
4 min warm-up
20 min main set (power & pace climb)
2 min cooldown
Perfect for busy athletes who want results.
🔥 The Main Set (Repeat Twice):
4 min @ 20 SPM – build your base
3 min @ 24 SPM – hold your rhythm
2 min @ 28 SPM – push the edge
1 min @ 30 SPM – go full send
🎯 Train smarter — not longer — with a session that respects your time and your goals.
app.erg.zone