CBDB CBDB v1:00/1:00r...16 row
2,994
Meters
16:00.0
Time
2:40.3
Pace
153
Calories
| Rest Distance | 499 |
|---|---|
| Rest Time | 16:00.0 |
| Overall Distance | 3,493 |
| Overall Time | 32:00.0 |
| Average Watts | 85 |
|---|---|
| Calories Per Hour | 592 |
| Stroke Rate | 20 |
| Stroke Count | 332 |
| Drag Factor | 93 |
April 19, 2026 17:25:01
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 16:00.0 | 2,994 | 2:40.3 | 85 | 592 | 20 | |
| 1:00.0 | 140 | 3:34.2 | 36 | 422 | 20 | |
| r: 1:00 | 63 | |||||
| 1:00.0 | 174 | 2:52.4 | 68 | 535 | 22 | |
| r: 1:00 | 40 | |||||
| 1:00.0 | 186 | 2:41.2 | 83 | 587 | 21 | |
| r: 1:00 | 33 | |||||
| 1:00.0 | 193 | 2:35.4 | 93 | 620 | 21 | |
| r: 1:00 | 44 | |||||
| 1:00.0 | 197 | 2:32.2 | 99 | 641 | 20 | |
| r: 1:00 | 35 | |||||
| 1:00.0 | 203 | 2:27.7 | 108 | 673 | 20 | |
| r: 1:00 | 20 | |||||
| 1:00.0 | 202 | 2:28.5 | 107 | 667 | 20 | |
| r: 1:00 | 38 | |||||
| 1:00.0 | 204 | 2:27.0 | 110 | 678 | 22 | |
| r: 1:00 | 39 | |||||
| 1:00.0 | 205 | 2:26.3 | 112 | 684 | 21 | |
| r: 1:00 | 56 | |||||
| 1:00.0 | 205 | 2:26.3 | 112 | 684 | 21 | |
| r: 1:00 | 25 | |||||
| 1:00.0 | 192 | 2:36.2 | 92 | 615 | 20 | |
| r: 1:00 | 19 | |||||
| 1:00.0 | 199 | 2:30.7 | 102 | 651 | 21 | |
| r: 1:00 | 24 | |||||
| 1:00.0 | 178 | 2:48.5 | 73 | 551 | 20 | |
| r: 1:00 | 17 | |||||
| 1:00.0 | 179 | 2:47.5 | 74 | 555 | 21 | |
| r: 1:00 | 17 | |||||
| 1:00.0 | 166 | 3:00.7 | 59 | 504 | 20 | |
| r: 1:00 | 17 | |||||
| 1:00.0 | 170 | 2:56.4 | 64 | 519 | 21 | |
| r: 1:00 | 12 | |||||
| r499 |
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Workout Graph
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CBDB’s Favourite 20 x 1 mins Intervals
Was: 10KW7S3 - youtu.be/Fyx6z2f678k
Without warmup.
🚣20 x 1 min at 20spm with 1 min rests🚣♀️
➔Pace Guide = As fast as you can go at 20spm
➔Effort = Power = 10/10, Cardio probably about 7/10
➔Speech = You be able to speak, in between grunts of power.
Optional: Just for a bit of interest, I do a test where I start with the lever at 0 (drag factor 88) and raise it one notch each interval, and then back down again. It gives me something to talk about as well as technique - and there's the added jeopardy of "Will he remember to move the lever...???)
app.erg.zone