CBDB CBDB v1:00/r...18 row
3,114
Meters
18:00.0
Time
2:53.4
Pace
167
Calories
| Rest Distance | 151 |
|---|---|
| Rest Time | 3:00.0 |
| Overall Distance | 3,265 |
| Overall Time | 21:00.0 |
| Average Watts | 67 |
|---|---|
| Calories Per Hour | 530 |
| Stroke Rate | 24 |
| Stroke Count | 435 |
| Drag Factor | 94 |
October 19, 2025 17:14:03
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 | 3,114 | 2:53.4 | 67 | 530 | 24 | |
| 1:00.0 | 149 | 3:21.3 | 43 | 447 | 21 | |
| 1:00.0 | 190 | 2:37.8 | 89 | 606 | 29 | |
| 1:00.0 | 147 | 3:24.0 | 41 | 441 | 18 | |
| 1:00.0 | 200 | 2:30.0 | 104 | 656 | 29 | |
| 1:00.0 | 165 | 3:01.8 | 58 | 500 | 21 | |
| 1:00.0 | 210 | 2:22.8 | 120 | 713 | 31 | |
| r: 1:00 | 59 | |||||
| 1:00.0 | 165 | 3:01.8 | 58 | 500 | 22 | |
| 1:00.0 | 216 | 2:18.8 | 131 | 749 | 31 | |
| 1:00.0 | 77 | 6:29.6 | 6 | 320 | 11 | |
| 1:00.0 | 198 | 2:31.5 | 101 | 646 | 30 | |
| 1:00.0 | 83 | 6:01.4 | 7 | 325 | 11 | |
| 1:00.0 | 209 | 2:23.5 | 118 | 707 | 30 | |
| r: 1:00 | 19 | |||||
| 1:00.0 | 167 | 2:59.6 | 60 | 507 | 20 | |
| 1:00.0 | 182 | 2:44.8 | 78 | 568 | 27 | |
| 1:00.0 | 178 | 2:48.5 | 73 | 551 | 23 | |
| 1:00.0 | 207 | 2:24.9 | 115 | 695 | 31 | |
| 1:00.0 | 170 | 2:56.4 | 64 | 519 | 21 | |
| 1:00.0 | 202 | 2:28.5 | 107 | 667 | 31 | |
| r: 1:00 | 73 | |||||
| r151 |
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Workout Graph
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TfC Day 6
youtu.be/I77PmRtW3s0?si=4gIaDqGH7wyx7Jf6
This Time for Change RowAlong workout introduces you to real interval training. You get out what you put in — and this 22-minute rowing machine workout teaches you the power of contrast training with dramatic intensity shifts that build serious fitness.
The beauty is in the contrast: active recovery at 20 SPM followed by all-out effort at 30 SPM. Three rounds, rest, repeat. It's manageable but effective — IF you commit to the high-intensity minutes.
🔥 What You'll Conquer as you follow along with me:
3 blocks of low-high intensity intervals:
1 min @ 20 SPM (Low Intensity) → 1 min @ 30 SPM (maximum effort)
Repeat each rate shift 3 times per block
1-minute rest between blocks
Learn to hit truly high intensity while maintaining control
⏱ Got 22 minutes? Stop wasting time with steady, boring rowing. RowAlong with me to learn what real interval training feels like.
Remember: The low minutes set up the high minutes. The high minutes deliver the results.
app.erg.zone