CBDB CBDB 20:00 row
3,305m
Meters
20:00.0
Time
3:01.5
Pace
157
Calories
| Average Watts | 58 |
|---|---|
| Calories Per Hour | 501 |
| Stroke Rate | 22 |
| Stroke Count | 459 |
| Drag Factor | 112 |
December 03, 2023 12:27:04
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:00.0 | 3,305m | 3:01.5 | 58 | 501 | 22 |
| 1:00.0 | 154m | 3:14.8 | 47 | 462 | 20 |
| 2:00.0 | 169m | 2:57.5 | 63 | 515 | 24 |
| 3:00.0 | 186m | 2:41.2 | 83 | 587 | 28 |
| 4:00.0 | 169m | 2:57.5 | 63 | 515 | 24 |
| 5:00.0 | 154m | 3:14.8 | 47 | 462 | 20 |
| 6:00.0 | 153m | 3:16.0 | 46 | 459 | 20 |
| 7:00.0 | 168m | 2:58.5 | 61 | 511 | 24 |
| 8:00.0 | 190m | 2:37.8 | 89 | 606 | 28 |
| 9:00.0 | 162m | 3:05.1 | 55 | 489 | 22 |
| 10:00.0 | 153m | 3:16.0 | 46 | 459 | 21 |
| 11:00.0 | 156m | 3:12.3 | 49 | 469 | 20 |
| 12:00.0 | 173m | 2:53.4 | 67 | 530 | 24 |
| 13:00.0 | 179m | 2:47.5 | 74 | 555 | 27 |
| 14:00.0 | 163m | 3:04.0 | 56 | 493 | 23 |
| 15:00.0 | 157m | 3:11.0 | 50 | 472 | 20 |
| 16:00.0 | 155m | 3:13.5 | 48 | 466 | 20 |
| 17:00.0 | 169m | 2:57.5 | 63 | 515 | 24 |
| 18:00.0 | 184m | 2:43.0 | 81 | 577 | 27 |
| 19:00.0 | 162m | 3:05.1 | 55 | 489 | 23 |
| 20:00.0 | 150m | 3:20.0 | 44 | 450 | 20 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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.
app.erg.zone