CBDB CBDB v4:00/1:45r...17 row
8,599m
Meters
51:00.0
Time
2:57.9
Pace
431
Calories
| Rest Distance | 133m |
|---|---|
| Rest Time | 7:07.0 |
| Overall Distance | 8,732m |
| Overall Time | 58:07.0 |
| Average Watts | 62 |
|---|---|
| Calories Per Hour | 513 |
| Stroke Rate | 20 |
| Stroke Count | 1039 |
| Drag Factor | 84 |
February 02, 2024 17:42:43
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 51:00.0 | 8,599m | 2:57.9 | 62 | 513 | 20 | |
| 4:00.0 | 578m | 3:27.6 | 39 | 434 | 18 | |
| r: 1:45 | 21m | |||||
| 3:00.0 | 463m | 3:14.3 | 48 | 464 | 16 | |
| 3:00.0 | 514m | 2:55.0 | 65 | 524 | 21 | |
| 3:00.0 | 541m | 2:46.3 | 76 | 561 | 24 | |
| 3:00.0 | 518m | 2:53.7 | 67 | 529 | 22 | |
| 3:00.0 | 516m | 2:54.4 | 66 | 527 | 18 | |
| r: 2:00 | 43m | |||||
| 3:00.0 | 511m | 2:56.1 | 64 | 520 | 18 | |
| 3:00.0 | 520m | 2:53.0 | 68 | 532 | 22 | |
| 3:00.0 | 535m | 2:48.2 | 74 | 553 | 24 | |
| 3:00.0 | 515m | 2:54.7 | 66 | 525 | 22 | |
| 3:00.0 | 507m | 2:57.5 | 63 | 515 | 18 | |
| r: 2:00 | 36m | |||||
| 3:00.0 | 501m | 2:59.6 | 60 | 507 | 18 | |
| 3:00.0 | 520m | 2:53.0 | 68 | 532 | 22 | |
| 3:00.0 | 529m | 2:50.1 | 71 | 544 | 24 | |
| 3:00.0 | 519m | 2:53.4 | 67 | 530 | 22 | |
| 3:00.0 | 505m | 2:58.2 | 62 | 512 | 18 | |
| r: 1:22 | 33m | |||||
| 2:00.0 | 306m | 3:16.0 | 46 | 459 | 17 | |
| r133m |
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Workout Graph
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RA49 - 3 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk
You don’t have to do this as part of the 10k plan. It’s a great varying row to do at any time.
Row 3 x 15 mins with 2 min rests.
Change every 3 mins through 18/22/24/22/18spm
18 at 2k+20
22 at 2k+15
24 at 2k+12
app.erg.zone