CBDB CBDB v1:00/r...12 row
1,906
Meters
11:00.0
Time
2:53.1
Pace
200
Calories
| Rest Distance | 31 |
|---|---|
| Rest Time | 1:00.0 |
| Overall Distance | 1,937 |
| Overall Time | 12:00.0 |
| Average Watts | 67 |
|---|---|
| Calories Per Hour | 532 |
| Stroke Rate | 23 |
| Stroke Count | 267 |
| Drag Factor | 82 |
October 27, 2025 17:50:43
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 11:00.0 | 1,906 | 2:53.1 | 67 | 532 | 23 | |
| 1:00.0 | 159 | 3:08.6 | 52 | 479 | 22 | |
| 1:00.0 | 175 | 2:51.4 | 69 | 539 | 24 | |
| 1:00.0 | 158 | 3:09.8 | 51 | 475 | 20 | |
| 1:00.0 | 183 | 2:43.9 | 79 | 573 | 25 | |
| r: 0:30 | 21 | |||||
| 1:00.0 | 178 | 2:48.5 | 73 | 551 | 26 | |
| 1:00.0 | 185 | 2:42.1 | 82 | 582 | 27 | |
| 1:00.0 | 180 | 2:46.6 | 76 | 560 | 25 | |
| 1:00.0 | 182 | 2:44.8 | 78 | 568 | 24 | |
| r: 0:30 | 10 | |||||
| 1:00.0 | 160 | 3:07.5 | 53 | 482 | 22 | |
| 1:00.0 | 199 | 2:30.7 | 102 | 651 | 28 | |
| 1:00.0 | 148 | 3:22.7 | 42 | 444 | 20 | |
| 0:22.5 | 45 | 4:10.0 | 22 | 377 | 23 | |
| r31 |
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Workout Graph
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TfC Day 7
youtu.be/H67UUFFDss4?si=tyoro9ypBxne6psI
The foundation work. You'll practice building intensity through stroke rate changes (22→24→26→28 SPM) with strategic 30-second recovery breaks that keep the session manageable. And the focus that this row gives you means that you won't waste your time.
This isn't about crushing yourself — it's about learning to work harder while maintaining control and technique. The short rests mean you can push when it matters without burning out.
🔥 What You'll Master:
Progressive intensity blocks: 22→24→26→28 SPM
Strategic 30-second recovery breaks
Learn to control effort through stroke rate progression
Build fitness while maintaining technique
4-minute warm-up + 2-minute cool-down
⏱ Got 20 minutes? Learn to work harder AND smarter. Build the intensity control that makes every future workout more effective.
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