CBDB CBDB v4:00/r...8 row
3,496
Meters
20:00.0
Time
2:51.6
Pace
182
Calories
127
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 3,496 |
| Overall Time | 20:00.0 |
| Average Watts | 69 |
|---|---|
| Calories Per Hour | 538 |
| Stroke Rate | 23 |
| Stroke Count | 475 |
| Drag Factor | 87 |
September 29, 2025 17:52:37
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 | 3,496 | 2:51.6 | 69 | 538 | 23 | 127 |
| 4:00.0 | 647 | 3:05.4 | 55 | 488 | 20 | 111 |
| 3:00.0 | 533 | 2:48.8 | 73 | 550 | 24 | 122 |
| 2:00.0 | 382 | 2:37.0 | 90 | 610 | 28 | 142 |
| 1:00.0 | 198 | 2:31.5 | 101 | 646 | 30 | 141 |
| 4:00.0 | 629 | 3:10.7 | 50 | 473 | 20 | 117 |
| 3:00.0 | 527 | 2:50.7 | 70 | 541 | 24 | 132 |
| 2:00.0 | 379 | 2:38.3 | 88 | 603 | 28 | 148 |
| 1:00.0 | 203 | 2:27.7 | 108 | 673 | 31 | 156 |
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Workout Graph
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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