CBDB CBDB 0:10 row
20
Meters
0:10.1
Time
4:12.5
Pace
1
Calories
75
Heart Rate
| Average Watts | 22 |
|---|---|
| Calories Per Hour | 374 |
| Stroke Rate | 12 |
| Stroke Count | 2 |
| Drag Factor | 86 |
September 29, 2025 17:30:46
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 0:10.1 | 20 | 4:12.5 | 22 | 374 | 12 | 75 |
| 0:10.1 | 20 | 4:12.5 | 22 | 374 | 12 | 75 |
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TfC Day 4
youtu.be/p1GVezyBlZw?si=TRYjsGlph91r6Qbi
WITHOUT WARMUP! 2 min warmup!
👊 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