CBDB CBDB v2:00/r...14 row
2,026m
Meters
20:00.0
Time
4:56.1
Pace
112
Calories
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 2,026m |
| Overall Time | 20:00.0 |
| Average Watts | 13 |
|---|---|
| Calories Per Hour | 346 |
| Stroke Rate | 12 |
| Stroke Count | 257 |
| Drag Factor | 62 |
March 16, 2022 18:39:18
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 20:00.0 | 2,026m | 4:56.1 | 13 | 346 | 12 | |
| 2:00.0 | 240m | 4:10.0 | 22 | 377 | 16 | |
| 1:00.0 | 153m | 3:16.0 | 46 | 459 | 18 | |
| 2:00.0 | 73m | 13:41.9 | 1 | 302 | 5 | |
| 1:00.0 | 175m | 2:51.4 | 69 | 539 | 23 | |
| 2:00.0 | 353m | 2:49.9 | 71 | 545 | 24 | |
| 1:00.0 | 175m | 2:51.4 | 69 | 539 | 24 | |
| 2:00.0 | 340m | 2:56.4 | 64 | 519 | 21 | |
| 1:00.0 | 157m | 3:11.0 | 50 | 472 | 18 | |
| 2:00.0 | 79m | 12:39.4 | 1 | 302 | 6 | |
| 1:00.0 | 144m | 3:28.3 | 39 | 433 | 14 | |
| 2:00.0 | 145m | 6:53.7 | 5 | 317 | 10 | |
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youtu.be/NO_tgz2mHT4
Row two minutes soft, then 1 minute HARD!
Aim for around 2K+30 for the soft intervals, and then 2K-5 for the HARD intervals.
Please bookmark the 4min Warm up and the 2 min cool-down and load them up for those sections of the video session. I've kept this as just a 30 minute workout in case you wish to rank it.