CBDB CBDB v4:00/1:45r...14 row
5,594m
Meters
38:00.0
Time
3:23.7
Pace
278
Calories
| Rest Distance | 2,978m |
|---|---|
| Rest Time | 22:29.0 |
| Overall Distance | 8,572m |
| Overall Time | 1:00:29.0 |
| Average Watts | 41 |
|---|---|
| Calories Per Hour | 442 |
| Stroke Rate | 16 |
| Stroke Count | 699 |
| Drag Factor | 79 |
February 25, 2022 20:36:49
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 38:00.0 | 5,594m | 3:23.7 | 41 | 442 | 16 | |
| 4:00.0 | 593m | 3:22.3 | 42 | 445 | 18 | |
| r: 1:45 | 171m | |||||
| 3:00.0 | 502m | 2:59.2 | 61 | 509 | 18 | |
| r: 2:00 | 321m | |||||
| 3:00.0 | 521m | 2:52.7 | 68 | 533 | 23 | |
| r: 2:00 | 339m | |||||
| 3:00.0 | 496m | 3:01.4 | 59 | 501 | 21 | |
| r: 1:22 | 220m | |||||
| 3:00.0 | 298m | 5:02.0 | 13 | 343 | 11 | |
| r: 2:00 | 334m | |||||
| 3:00.0 | 508m | 2:57.1 | 63 | 516 | 21 | |
| r: 2:00 | 345m | |||||
| 2:00.0 | 336m | 2:58.5 | 61 | 511 | 24 | |
| 3:00.0 | 487m | 3:04.8 | 55 | 490 | 22 | |
| r: 2:00 | 307m | |||||
| 3:00.0 | 150m | 10:00.0 | 2 | 305 | 6 | |
| r: 2:00 | 301m | |||||
| 3:00.0 | 489m | 3:04.0 | 56 | 493 | 21 | |
| r: 1:22 | 226m | |||||
| 3:00.0 | 501m | 2:59.6 | 60 | 507 | 24 | |
| r: 2:00 | 313m | |||||
| 3:00.0 | 478m | 3:08.2 | 52 | 480 | 18 | |
| r: 2:00 | 101m | |||||
| 0 | ||||||
| r2,978m |
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Workout Graph
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10kW2S1 - youtu.be/8frt-fHlNXk
You don’t have to do this as part of the 10k plan. It’s a great varying row to do at any time.
Row 3 x 15 mins with 2 min rests.
Change every 3 mins through 18/22/24/22/18spm
18 at 2k+20
22 at 2k+15
24 at 2k+12