CBDB CBDB v4:00/1:45r...14 row
7,065m
Meters
42:00.0
Time
2:58.3
Pace
355
Calories
| Rest Distance | 726m |
|---|---|
| Rest Time | 20:01.0 |
| Overall Distance | 7,791m |
| Overall Time | 1:02:01.0 |
| Average Watts | 62 |
|---|---|
| Calories Per Hour | 512 |
| Stroke Rate | 26 |
| Stroke Count | 1124 |
| Drag Factor | 72 |
June 12, 2022 13:01:57
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 42:00.0 | 7,065m | 2:58.3 | 62 | 512 | 26 | |
| 4:00.0 | 531m | 3:45.9 | 30 | 404 | 16 | |
| r: 1:45 | 37m | |||||
| 3:00.0 | 514m | 2:55.0 | 65 | 524 | 28 | |
| r: 1:30 | 48m | |||||
| 3:00.0 | 519m | 2:53.4 | 67 | 530 | 28 | |
| r: 1:30 | 58m | |||||
| 3:00.0 | 515m | 2:54.7 | 66 | 525 | 28 | |
| r: 1:30 | 69m | |||||
| 3:00.0 | 516m | 2:54.4 | 66 | 527 | 28 | |
| r: 1:30 | 45m | |||||
| 3:00.0 | 513m | 2:55.4 | 65 | 523 | 28 | |
| r: 1:30 | 64m | |||||
| 3:00.0 | 519m | 2:53.4 | 67 | 530 | 28 | |
| r: 1:30 | 47m | |||||
| 3:00.0 | 512m | 2:55.7 | 64 | 521 | 28 | |
| r: 1:30 | 56m | |||||
| 3:00.0 | 514m | 2:55.0 | 65 | 524 | 28 | |
| r: 1:30 | 48m | |||||
| 3:00.0 | 522m | 2:52.4 | 68 | 535 | 28 | |
| r: 1:30 | 67m | |||||
| 3:00.0 | 519m | 2:53.4 | 67 | 530 | 28 | |
| r: 1:30 | 63m | |||||
| 3:00.0 | 521m | 2:52.7 | 68 | 533 | 28 | |
| r: 1:30 | 57m | |||||
| 3:00.0 | 549m | 2:43.9 | 79 | 573 | 29 | |
| r: 1:46 | 67m | |||||
| 2:00.0 | 302m | 3:18.6 | 45 | 453 | 25 | |
| r726m |
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Workout Graph
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RA76 - 12 x 3 mins - 10KW7S1
10KW7S1 - youtu.be/sup4Plw93Dw
Flipping the end of Week 6 on its head, this time it's 12 x 3mins.
Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row.
🚣12 x 3 mins with 90 second rests at 26-28spm 🚣♀️
➔Pace Guide = Start at 2K+7 - improve if possible but also see below (2K pace info is )
➔Effort = Starts 8/10 ends 10/10
➔Speech = Tough - then just worry about breathing!
âť— If you did the 10 x 3 minutes workout 3 weeks ago, then start at your AVERAGE PACE across that row - even if it's different to 2K+7.
2K+7 may be spicy enough for more people. I could barely hang on at that pace. But if you plan to improve through this workout, be sensible about it. I don't want you to go to 2K+1 in the second interval, blow up, and have to limp through the next 10 intervals at 2K+20!! âť—i
erg.zone