CBDB CBDB 6x4:00/3:00r row
4,696m
Meters
24:00.0
Time
2:33.3
Pace
251
Calories
| Rest Distance | 730m |
|---|---|
| Rest Time | 18:00.0 |
| Overall Distance | 5,426m |
| Overall Time | 42:00.0 |
| Average Watts | 97 |
|---|---|
| Calories Per Hour | 634 |
| Stroke Rate | 28 |
| Stroke Count | 669 |
| Drag Factor | 89 |
March 09, 2023 16:43:28
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 24:00.0 | 4,696m | 2:33.3 | 97 | 634 | 28 | |
| 4:00.0 | 774m | 2:35.0 | 94 | 623 | 27 | |
| 4:00.0 | 781m | 2:33.6 | 96 | 632 | 26 | |
| 4:00.0 | 779m | 2:34.0 | 96 | 629 | 27 | |
| 4:00.0 | 777m | 2:34.4 | 95 | 627 | 27 | |
| 4:00.0 | 793m | 2:31.3 | 101 | 647 | 30 | |
| 4:00.0 | 792m | 2:31.5 | 101 | 646 | 31 | |
| r730m |
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Workout Graph
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RA AI 3
youtu.be/tookCX9YX2w
6 x 4 mins with 3 min rests.
Aim for 2k to 2k + 5 depending on your current performance strength.
If you haven’t done any performance rowing for a long time, just work at the same intensity as Row 1. You’ll need to go slower, as it’s twice as long - but the over all intensity should be the same.
app.erg.zone