CBDB CBDB v4:00/1:35r...8 row
4,231m
Meters
28:00.0
Time
3:18.5
Pace
215
Calories
| Rest Distance | 10m |
|---|---|
| Rest Time | 1:35.0 |
| Overall Distance | 4,241m |
| Overall Time | 29:35.0 |
| Average Watts | 45 |
|---|---|
| Calories Per Hour | 453 |
| Stroke Rate | 18 |
| Stroke Count | 523 |
| Drag Factor | 97 |
August 18, 2023 17:32:15
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 28:00.0 | 4,231m | 3:18.5 | 45 | 453 | 18 | |
| 4:00.0 | 520m | 3:50.7 | 28 | 398 | 19 | |
| r: 1:35 | 10m | |||||
| 4:00.0 | 654m | 3:03.4 | 57 | 494 | 18 | |
| 4:00.0 | 676m | 2:57.5 | 63 | 515 | 20 | |
| 4:00.0 | 693m | 2:53.1 | 67 | 531 | 22 | |
| 4:00.0 | 665m | 3:00.4 | 60 | 504 | 20 | |
| 4:00.0 | 370m | 5:24.3 | 10 | 335 | 12 | |
| 4:00.0 | 657m | 3:02.6 | 57 | 497 | 18 | |
| 0:49.8 | 89m | 4:39.7 | 16 | 355 | 18 | |
| r10m |
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Workout Graph
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RA57 - 40 mins - 10kW3S2
10kW3S2 - youtu.be/6CVgrKPtCRk
Change through
18/20/22/20/18
18/20/22/20/18spm
18 SPM at 2k+22
20 SPM at 2k+20
22 SPM at 2k+18
Every four minutes.
See the YouTube video for pace guides.
app.erg.zone