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CBDB CBDB v500m/r...20 row

10,000

Meters

58:32.3

Time

2:55.6

Pace

500

Calories

Rest Distance328
Rest Time10:00.0
Overall Distance10,328
Overall Time1:08:32.3
Average Watts65
Calories Per Hour512
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 10,000 2:55.6 65 512 25
3:04.2 500 3:04.2 56 488 24
2:54.9 500 2:54.9 65 514 26
2:55.5 500 2:55.5 65 512 25
2:50.6 500 2:50.6 70 527 26
r: 2:00 60
2:59.1 500 2:59.1 61 502 24
2:54.9 500 2:54.9 65 514 26
2:58.4 500 2:58.4 62 504 25
2:53.6 500 2:53.6 67 518 27
r: 2:00 37
2:59.5 500 2:59.5 61 501 24
2:55.3 500 2:55.3 65 513 26
2:58.3 500 2:58.3 62 504 24
2:54.3 500 2:54.3 66 516 26
r: 2:00 76
2:56.2 500 2:56.2 64 510 24
2:52.8 500 2:52.8 68 520 27
3:00.5 500 3:00.5 60 498 25
2:53.1 500 2:53.1 67 519 27
r: 2:00 102
2:55.5 500 2:55.5 65 512 25
2:51.6 500 2:51.6 69 524 27
2:58.3 500 2:58.3 62 504 24
2:45.9 500 2:45.9 77 542 28
r: 2:00 53
r328

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