CBDB CBDB v5:00/2:50r...5 row
4,688m
Meters
27:00.0
Time
2:52.7
Pace
239
Calories
| Rest Distance | 189m |
|---|---|
| Rest Time | 9:05.0 |
| Overall Distance | 4,877m |
| Overall Time | 36:05.0 |
| Average Watts | 68 |
|---|---|
| Calories Per Hour | 533 |
| Stroke Rate | 22 |
| Stroke Count | 608 |
| Drag Factor | 86 |
February 01, 2024 17:50:13
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 27:00.0 | 4,688m | 2:52.7 | 68 | 533 | 22 | |
| 5:00.0 | 760m | 3:17.3 | 46 | 456 | 19 | |
| r: 2:50 | 38m | |||||
| 6:40.0 | 1,210m | 2:45.2 | 78 | 566 | 24 | |
| r: 2:30 | 46m | |||||
| 6:40.0 | 1,197m | 2:47.0 | 75 | 558 | 24 | |
| r: 2:30 | 68m | |||||
| 6:40.0 | 1,206m | 2:45.8 | 77 | 564 | 24 | |
| r: 1:15 | 37m | |||||
| 2:00.0 | 316m | 3:09.8 | 51 | 475 | 18 | |
| r189m |
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RA51 - 3 x 20x 20s/20s - 10kW1S5
10KW1S5 - youtu.be/JDbsLUvLgJg
Row the 6:40 intervals as 20seconds at 2k+20 pace then 20 seconds at 2k+5
Stroke rate is up to you, but I’ll be doing them at 18spm and around 28-30 for the faster 20secs.
Just make sure you don’t push harder than 2k+5 until the last interval (if you want).
The important thing here is actually that you don’t ever go slower than 2k+20 in the “down” 20’s at any stage. You need to stay strong in those parts.
app.erg.zone