CBDB CBDB 4:00 row
428m
Meters
4:00.0
Time
4:40.3
Pace
20
Calories
| Average Watts | 16 |
|---|---|
| Calories Per Hour | 354 |
| Stroke Rate | 14 |
| Stroke Count | 59 |
| Drag Factor | 95 |
February 07, 2023 19:03:48
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 4:00.0 | 428m | 4:40.3 | 16 | 354 | 14 |
| 1:00.0 | 123m | 4:03.9 | 24 | 383 | 17 |
| 2:00.0 | 94m | 5:19.1 | 11 | 337 | 13 |
| 3:00.0 | 116m | 4:18.6 | 20 | 369 | 17 |
| 4:00.0 | 95m | 5:15.7 | 11 | 338 | 12 |
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RA 30/30 - a) 4 minute Warm up
The 30 minutes of 30s sessions don't include the WarmUp and CoolDown - this is to make it so that the rows are rankable.
So, bookmark this session, and the 2 minute cooldown in order to quickly load these up to RowAlong to during the sessions. I'll give you enough time to load up the main session too.
app.erg.zone