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CBDB CBDB v0:30/0:30r...19 row

2,860m

Meters

14:00.0

Time

2:26.8

Pace

149

Calories

Rest Distance527m
Rest Time13:30.0
Overall Distance3,387m
Overall Time27:30.0
Average Watts111
Calories Per Hour680
Stroke Rate31
Stroke Count441
Drag Factor86

June 25, 2023 18:49:49

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

Get Fit - Row 22 - Fast Intervals Pyramid - Programmed
youtu.be/B98nNNKUm_c
This version of the row has the intervals programmed in, but it may cause sync problems with the concept2.

Row
3 x 30/30 sec
4 x 45/45 sec
5 x 60/60sec
4 x 45/45 sec
3 x 30/30 sec

At MAX Intensity. This means around 2K-5 OR FASTER! (If you can go faster, GO FASTER!)

HR should eventually drift up to Zone 5 (I was in the second of the 45 second intervals before it finally got there).
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
14:00.0 2,860m 2:26.8 111 680 31
0:30.0 100m 2:30.0 104 656 32
r: 0:30 31m
0:30.0 103m 2:25.6 113 690 32
r: 0:30 30m
0:30.0 105m 2:22.8 120 713 32
r: 0:30 35m
0:45.0 156m 2:24.2 117 701 31
r: 0:45 39m
0:45.0 155m 2:25.1 114 693 32
r: 0:45 35m
0:45.0 155m 2:25.1 114 693 31
r: 0:45 25m
0:45.0 156m 2:24.2 117 701 31
r: 0:45 19m
1:00.0 207m 2:24.9 115 695 31
r: 1:00 27m
1:00.0 203m 2:27.7 108 673 31
r: 1:00 33m
1:00.0 206m 2:25.6 113 690 31
r: 1:00 23m
1:00.0 203m 2:27.7 108 673 31
r: 1:00 31m
1:00.0 196m 2:33.0 98 635 30
r: 1:00 26m
0:45.0 149m 2:31.0 102 649 32
r: 0:45 29m
0:45.0 150m 2:30.0 104 656 31
r: 0:45 29m
0:45.0 150m 2:30.0 104 656 32
r: 0:45 34m
0:45.0 153m 2:27.0 110 678 32
r: 0:45 26m
0:30.0 102m 2:27.0 110 678 34
r: 0:30 28m
0:30.0 104m 2:24.2 117 701 34
r: 0:30 27m
0:30.0 109m 2:17.6 134 762 34
r527m

Click on an interval to see the workout graph.

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Workout Graph

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