CBDB CBDB 20:00 row
3,193m
Meters
20:00.0
Time
3:07.9
Pace
160
Calories
| Average Watts | 53 |
|---|---|
| Calories Per Hour | 481 |
| Stroke Rate | 21 |
| Stroke Count | 434 |
| Drag Factor | 100 |
January 12, 2024 17:47:40
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 | 3,193m | 3:07.9 | 53 | 481 | 21 |
| 1:00.0 | 171m | 2:55.4 | 65 | 523 | 20 |
| 2:00.0 | 200m | 2:30.0 | 104 | 656 | 30 |
| 3:00.0 | 158m | 3:09.8 | 51 | 475 | 20 |
| 4:00.0 | 199m | 2:30.7 | 102 | 651 | 30 |
| 5:00.0 | 142m | 3:31.2 | 37 | 427 | 19 |
| 6:00.0 | 204m | 2:27.0 | 110 | 678 | 29 |
| 7:00.0 | 136m | 3:40.5 | 33 | 412 | 17 |
| 8:00.0 | 207m | 2:24.9 | 115 | 695 | 30 |
| 9:00.0 | 136m | 3:40.5 | 33 | 412 | 15 |
| 10:00.0 | 209m | 2:23.5 | 118 | 707 | 29 |
| 11:00.0 | 134m | 3:43.8 | 31 | 407 | 17 |
| 12:00.0 | 213m | 2:20.8 | 125 | 731 | 29 |
| 13:00.0 | 98m | 5:06.1 | 12 | 341 | 11 |
| 14:00.0 | 207m | 2:24.9 | 115 | 695 | 30 |
| 15:00.0 | 48m | 10:25.0 | 1 | 304 | 5 |
| 16:00.0 | 203m | 2:27.7 | 108 | 673 | 30 |
| 17:00.0 | 69m | 7:14.7 | 4 | 314 | 9 |
| 18:00.0 | 210m | 2:22.8 | 120 | 713 | 30 |
| 19:00.0 | 39m | 12:49.2 | 1 | 302 | 5 |
| 20:00.0 | 211m | 2:22.1 | 122 | 719 | 29 |
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Workout Graph
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LR01 - Alternating 20/30spm for 20 minutes
RowAlong on YouTube: youtu.be/_0_9XayTi7Y
Row 1 minute at 20spm / 2K+18 pace, then 1 minute at 30spm / 2K+2 or faster.
Do this ten 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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