CBDB CBDB v4:00/1:45r...17 row
8,532m
Meters
51:00.0
Time
2:59.3
Pace
430
Calories
| Rest Distance | 94m |
|---|---|
| Rest Time | 7:07.0 |
| Overall Distance | 8,626m |
| Overall Time | 58:07.0 |
| Average Watts | 61 |
|---|---|
| Calories Per Hour | 508 |
| Stroke Rate | 20 |
| Stroke Count | 1038 |
| Drag Factor | 98 |
August 08, 2023 18:00:02
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 51:00.0 | 8,532m | 2:59.3 | 61 | 508 | 20 | |
| 4:00.0 | 543m | 3:40.9 | 32 | 411 | 18 | |
| r: 1:45 | 13m | |||||
| 3:00.0 | 501m | 2:59.6 | 60 | 507 | 18 | |
| 3:00.0 | 515m | 2:54.7 | 66 | 525 | 22 | |
| 3:00.0 | 526m | 2:51.1 | 70 | 540 | 23 | |
| 3:00.0 | 516m | 2:54.4 | 66 | 527 | 22 | |
| 3:00.0 | 504m | 2:58.5 | 61 | 511 | 18 | |
| r: 2:00 | 26m | |||||
| 3:00.0 | 502m | 2:59.2 | 61 | 509 | 18 | |
| 3:00.0 | 515m | 2:54.7 | 66 | 525 | 22 | |
| 3:00.0 | 526m | 2:51.1 | 70 | 540 | 24 | |
| 3:00.0 | 516m | 2:54.4 | 66 | 527 | 22 | |
| 3:00.0 | 512m | 2:55.7 | 64 | 521 | 18 | |
| r: 2:00 | 28m | |||||
| 3:00.0 | 506m | 2:57.8 | 62 | 514 | 18 | |
| 3:00.0 | 523m | 2:52.0 | 69 | 536 | 22 | |
| 3:00.0 | 533m | 2:48.8 | 73 | 550 | 24 | |
| 3:00.0 | 527m | 2:50.7 | 70 | 541 | 22 | |
| 3:00.0 | 512m | 2:55.7 | 64 | 521 | 18 | |
| r: 1:22 | 27m | |||||
| 2:00.0 | 256m | 3:54.3 | 27 | 393 | 16 | |
| r94m |
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Workout Graph
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RA49 - 3 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk
You don’t have to do this as part of the 10k plan. It’s a great varying row to do at any time.
Row 3 x 15 mins with 2 min rests.
Change every 3 mins through 18/22/24/22/18spm
18 at 2k+20
22 at 2k+15
24 at 2k+12
app.erg.zone