CBDB CBDB v5:30/r...7 row
3,017m
Meters
18:55.2
Time
3:08.1
Pace
147
Calories
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 3,017m |
| Overall Time | 18:55.2 |
| Average Watts | 53 |
|---|---|
| Calories Per Hour | 480 |
| Stroke Rate | 19 |
| Stroke Count | 365 |
| Drag Factor | 93 |
February 09, 2023 17:54:08
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 18:55.2 | 3,017m | 3:08.1 | 53 | 480 | 19 | |
| 5:30.0 | 889m | 3:05.6 | 55 | 488 | 20 | |
| 0:30.0 | 78m | 3:12.3 | 49 | 469 | 14 | |
| 5:30.0 | 892m | 3:04.9 | 55 | 490 | 20 | |
| 0:30.0 | 76m | 3:17.3 | 46 | 456 | 14 | |
| 5:30.0 | 883m | 3:06.8 | 54 | 484 | 20 | |
| 0:30.0 | 74m | 3:22.7 | 42 | 444 | 14 | |
| 0:54.6 | 128m | 3:33.2 | 36 | 424 | 20 | |
| r0m |
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Workout Graph
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RA 30/30-06
youtu.be/vrvAXwi8v1k
Change up a 20spm row by dropping to a VERY low stroke rate every 5:30
🚣Bottom Intensity Row 🚣♀️
➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm
➔Effort = 5/10
➔Speech = Comfortable
*** The point of the 12spm is just to slow the stroke right down - which will reveal whether you have a good 'flow' to your stroke, especially the recovery phase. If you're stuttery and jerky without the fluid motion, you'll find it hard to flow.***
The warm up and cool down are seperate sessions on this RA track. I suggest bookmarking them to be able to load them up quickly.
app.erg.zone