CBDB CBDB 4:09 row
583m
Meters
4:09.3
Time
3:33.8
Pace
27
Calories
| Average Watts | 36 |
|---|---|
| Calories Per Hour | 423 |
| Stroke Rate | 19 |
| Stroke Count | 79 |
| Drag Factor | 113 |
December 03, 2023 12:06:07
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 4:09.3 | 583m | 3:33.8 | 36 | 423 | 19 |
| 1:00.0 | 147m | 3:24.0 | 41 | 441 | 20 |
| 2:00.0 | 157m | 3:11.0 | 50 | 472 | 20 |
| 3:00.0 | 145m | 3:26.8 | 40 | 436 | 18 |
| 4:00.0 | 120m | 4:10.0 | 22 | 377 | 20 |
| 4:09.3 | 14m | 5:32.1 | 10 | 332 | 8 |
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Lunchtime Row - 20 minute rate Pyramid
RowAlong on YouTube: youtu.be/0nq5IEEohOk
Row 1 minute at 20spm / 2K+18 pace, then 1 minute at 24spm / 2K+12, then 1 minute at 28spm / 2K+5 or faster. Then go down the pyramid again, slowing down.
Do this 4 times, you're 20 minutes are up!
Make sure to warm up first. The RowAlong video for this has a 4 minute warmup before this main session.
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