CBDB CBDB v4:00/1:45r...13 row
352m
Meters
3:00.0
Time
4:15.6
Pace
211
Calories
| Rest Distance | 12m |
|---|---|
| Rest Time | 1:45.0 |
| Overall Distance | 364m |
| Overall Time | 4:45.0 |
| Average Watts | 21 |
|---|---|
| Calories Per Hour | 372 |
| Stroke Rate | 18 |
| Stroke Count | 695 |
| Drag Factor | 72 |
April 18, 2022 16:57:45
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 3:00.0 | 352m | 4:15.6 | 21 | 372 | 18 | |
| 4:00.0 | 389m | 5:08.4 | 12 | 341 | 15 | |
| r: 1:45 | 12m | |||||
| 3:00.0 | 357m | 4:12.1 | 22 | 375 | 19 | |
| 3:00.0 | 377m | 3:58.7 | 26 | 388 | 22 | |
| 3:00.0 | 400m | 3:45.0 | 31 | 405 | 24 | |
| 3:00.0 | 395m | 3:47.8 | 30 | 401 | 22 | |
| 3:00.0 | 367m | 4:05.2 | 24 | 381 | 18 | |
| 2:00.0 | 17m | 58:49.4 | 0 | 300 | 2 | |
| 3:00.0 | 365m | 4:06.5 | 23 | 380 | 18 | |
| 3:00.0 | 378m | 3:58.0 | 26 | 389 | 22 | |
| 3:00.0 | 390m | 3:50.7 | 28 | 398 | 24 | |
| 3:00.0 | 360m | 4:10.0 | 22 | 377 | 22 | |
| 0:40.0 | 349m | 0:57.3 | 1860 | 6700 | 18 | |
| 0:40.0 | 4m | 1:23:20.0 | 0 | 300 | 0 | |
| r12m |
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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