CBDB CBDB v2:00/r...11 row
3,261
Meters
19:00.0
Time
2:54.7
Pace
168
Calories
| Rest Distance | 28 |
|---|---|
| Rest Time | 1:00.0 |
| Overall Distance | 3,289 |
| Overall Time | 20:00.0 |
| Average Watts | 66 |
|---|---|
| Calories Per Hour | 525 |
| Stroke Rate | 22 |
| Stroke Count | 428 |
| Drag Factor | 84 |
October 13, 2025 17:26:30
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:00.0 | 3,261 | 2:54.7 | 66 | 525 | 22 | |
| 2:00.0 | 324 | 3:05.1 | 55 | 489 | 20 | |
| 2:00.0 | 343 | 2:54.9 | 65 | 525 | 22 | |
| 2:00.0 | 331 | 3:01.2 | 59 | 502 | 20 | |
| 2:00.0 | 355 | 2:49.0 | 72 | 549 | 24 | |
| 1:00.0 | 195 | 2:33.8 | 96 | 630 | 30 | |
| 1:00.0 | 177 | 2:49.4 | 72 | 547 | 24 | |
| r: 1:00 | 28 | |||||
| 2:00.0 | 319 | 3:08.0 | 53 | 481 | 21 | |
| 2:00.0 | 353 | 2:49.9 | 71 | 545 | 23 | |
| 2:00.0 | 330 | 3:01.8 | 58 | 500 | 20 | |
| 2:00.0 | 348 | 2:52.4 | 68 | 535 | 24 | |
| 1:00.0 | 190 | 2:37.8 | 89 | 606 | 29 | |
| r28 |
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Workout Graph
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TfC Day 5
youtu.be/49OWuiYHv40?si=LU65UmG_Guz_oTRm
This structured session builds your aerobic engine through longer efforts while still challenging your top-end power when it matters.
🔥 What You'll Build:
Block 1: 2 min @ 20 SPM → 2 min @ 22 SPM → 2 min @ 20 SPM → 2 min @ 24 SPM → 1 min @ 30 SPM → 1 min @ 24 SPM
1-minute strategic rest break
Block 2: 2 min @ 20 SPM → 2 min @ 22 SPM → 2 min @ 20 SPM → 2 min @ 24 SPM → 1 min @ 30 SPM
app.erg.zone