CBDB CBDB v3:00/0:30r...6 row
2,971
Meters
17:30.0
Time
2:56.7
Pace
150
Calories
| Rest Distance | 78 |
|---|---|
| Rest Time | 2:30.0 |
| Overall Distance | 3,049 |
| Overall Time | 20:00.0 |
| Average Watts | 63 |
|---|---|
| Calories Per Hour | 518 |
| Stroke Rate | 21 |
| Stroke Count | 373 |
| Drag Factor | 95 |
November 30, 2025 17:14:05
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 17:30.0 | 2,971 | 2:56.7 | 63 | 518 | 21 | |
| 3:00.0 | 525 | 2:51.4 | 69 | 539 | 20 | |
| r: 0:30 | 13 | |||||
| 3:00.0 | 520 | 2:53.0 | 68 | 532 | 22 | |
| r: 0:30 | 20 | |||||
| 3:00.0 | 486 | 3:05.1 | 55 | 489 | 20 | |
| r: 0:30 | 15 | |||||
| 2:30.0 | 460 | 2:43.0 | 81 | 577 | 24 | |
| r: 0:30 | 17 | |||||
| 3:00.0 | 461 | 3:15.2 | 47 | 461 | 19 | |
| r: 0:30 | 13 | |||||
| 3:00.0 | 519 | 2:53.4 | 67 | 530 | 23 | |
| r78 |
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Workout Graph
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TfC Day 8
youtu.be/ytx7DWEcCxQ?si=bBZuLHZyHwBKVQ0o
This workout isn't about crushing yourself. It's about learning to row with purpose, building your aerobic base, and mastering the fundamentals that make every future workout more effective.
🔥 What You'll Master:
4-minute technique-focused warm-up
Controlled intensity changes: 20 SPM → 22 SPM → 24 SPM
Learn to adjust effort through stroke rate, not just power
Build base fitness without burning out
2-minute recovery cool-down
app.erg.zone