CBDB CBDB v4:00/1:22r...14 row
5,781m
Meters
36:00.0
Time
3:06.8
Pace
286
Calories
| Rest Distance | 116m |
|---|---|
| Rest Time | 2:24.0 |
| Overall Distance | 5,897m |
| Overall Time | 38:24.0 |
| Average Watts | 54 |
|---|---|
| Calories Per Hour | 484 |
| Stroke Rate | 21 |
| Stroke Count | 772 |
| Drag Factor | 79 |
February 18, 2024 09:35:40
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 36:00.0 | 5,781m | 3:06.8 | 54 | 484 | 21 | |
| 4:00.0 | 543m | 3:40.9 | 32 | 411 | 18 | |
| r: 1:22 | 104m | |||||
| 4:00.0 | 635m | 3:08.9 | 52 | 478 | 20 | |
| 1:00.0 | 188m | 2:39.5 | 86 | 596 | 29 | |
| 4:00.0 | 615m | 3:15.1 | 47 | 462 | 21 | |
| 1:00.0 | 194m | 2:34.6 | 95 | 625 | 29 | |
| 4:00.0 | 634m | 3:09.2 | 52 | 477 | 20 | |
| 1:00.0 | 193m | 2:35.4 | 93 | 620 | 31 | |
| 4:00.0 | 627m | 3:11.3 | 50 | 471 | 20 | |
| 1:00.0 | 194m | 2:34.6 | 95 | 625 | 32 | |
| 4:00.0 | 634m | 3:09.2 | 52 | 477 | 21 | |
| 1:00.0 | 197m | 2:32.2 | 99 | 641 | 32 | |
| 4:00.0 | 628m | 3:11.0 | 50 | 472 | 20 | |
| 1:00.0 | 198m | 2:31.5 | 101 | 646 | 31 | |
| r: 1:02 | 12m | |||||
| 2:00.0 | 302m | 3:18.6 | 45 | 453 | 19 | |
| r116m |
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Workout Graph
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RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.
The main session is a straight 30 minutes rather than splitting the intervals due to the pause that the monitor introduces even with 0 rests.
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