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CBDB CBDB v500m/r...20 row

10,000m

Meters

58:32.3

Time

2:55.6

Pace

500

Calories

Rest Distance328m
Rest Time10:00.0
Overall Distance10,328m
Overall Time1:08:32.3
Average Watts65
Calories Per Hour522
Stroke Rate25
Stroke Count1490
Drag Factor93

August 07, 2022 15:05:33

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

Long - 6 x 2000m rate change 24-26 / 2 min easy
Concept2 workout, amended to 10000m

Row (six) FIVE 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.
erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
58:32.3 10,000m 2:55.6 65 522 25
3:04.2 500m 3:04.2 56 492 24
2:54.9 500m 2:54.9 65 525 26
2:55.5 500m 2:55.5 65 522 25
2:50.6 500m 2:50.6 70 542 26
r: 2:00 60m
2:59.1 500m 2:59.1 61 509 24
2:54.9 500m 2:54.9 65 525 26
2:58.4 500m 2:58.4 62 512 25
2:53.6 500m 2:53.6 67 530 27
r: 2:00 37m
2:59.5 500m 2:59.5 61 508 24
2:55.3 500m 2:55.3 65 523 26
2:58.3 500m 2:58.3 62 512 24
2:54.3 500m 2:54.3 66 527 26
r: 2:00 76m
2:56.2 500m 2:56.2 64 520 24
2:52.8 500m 2:52.8 68 533 27
3:00.5 500m 3:00.5 60 504 25
2:53.1 500m 2:53.1 67 532 27
r: 2:00 102m
2:55.5 500m 2:55.5 65 522 25
2:51.6 500m 2:51.6 69 538 27
2:58.3 500m 2:58.3 62 512 24
2:45.9 500m 2:45.9 77 563 28
r: 2:00 53m
r328m

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