CBDB CBDB 4:00 row
560m
Meters
4:00.0
Time
3:34.2
Pace
26
Calories
| Average Watts | 36 |
|---|---|
| Calories Per Hour | 422 |
| Stroke Rate | 19 |
| Stroke Count | 77 |
| Drag Factor | 90 |
March 14, 2023 18:48:01
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 | 560m | 3:34.2 | 36 | 422 | 19 |
| 1:00.0 | 149m | 3:21.3 | 43 | 447 | 21 |
| 2:00.0 | 157m | 3:11.0 | 50 | 472 | 19 |
| 3:00.0 | 137m | 3:38.9 | 33 | 414 | 17 |
| 4:00.0 | 116m | 4:18.6 | 20 | 369 | 20 |
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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