CBDB CBDB 13x1:00/1:00r row
2,333
Meters
13:00.0
Time
2:47.1
Pace
119
Calories
| Rest Distance | 740 |
|---|---|
| Rest Time | 13:00.0 |
| Overall Distance | 3,073 |
| Overall Time | 26:00.0 |
| Average Watts | 75 |
|---|---|
| Calories Per Hour | 557 |
| Stroke Rate | 20 |
| Stroke Count | 272 |
| Drag Factor | 87 |
April 21, 2026 17:33:59
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 13:00.0 | 2,333 | 2:47.1 | 75 | 557 | 20 | |
| 1:00.0 | 144 | 3:28.3 | 39 | 433 | 20 | |
| 1:00.0 | 181 | 2:45.7 | 77 | 564 | 24 | |
| 1:00.0 | 180 | 2:46.6 | 76 | 560 | 22 | |
| 1:00.0 | 184 | 2:43.0 | 81 | 577 | 23 | |
| 1:00.0 | 203 | 2:27.7 | 108 | 673 | 24 | |
| 1:00.0 | 206 | 2:25.6 | 113 | 690 | 23 | |
| 1:00.0 | 204 | 2:27.0 | 110 | 678 | 22 | |
| 1:00.0 | 204 | 2:27.0 | 110 | 678 | 21 | |
| 1:00.0 | 197 | 2:32.2 | 99 | 641 | 21 | |
| 1:00.0 | 196 | 2:33.0 | 98 | 635 | 23 | |
| 1:00.0 | 96 | 5:12.5 | 11 | 339 | 10 | |
| 1:00.0 | 183 | 2:43.9 | 79 | 573 | 21 | |
| 1:00.0 | 156 | 3:12.3 | 49 | 469 | 18 | |
| r740 |
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Workout Graph
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CBDB’s Favourite 20 x 1 mins Intervals 22 SPM
Without warmup.
🚣20 x 1 min at 22SPM 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