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CBDB CBDB v4:00/2:17r...12 row

6,252

Meters

36:00.0

Time

2:52.7

Pace

318

Calories

Rest Distance411
Rest Time17:27.0
Overall Distance6,663
Overall Time53:27.0
Average Watts68
Calories Per Hour530
Stroke Rate26
Stroke Count942
Drag Factor77

February 21, 2024 18:19:28

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

RA63 - 10 x 3mins - 10kW4S3
10KW4S3 - youtu.be/Ipx4f2DgXls

Row 10 x 3 mins at 26-28spm with 90 second rests.

Your pace should be whatever you naturally “fell into” during 4S1 - likely to be between 2k+7-10.

But as this is the TOP tier workout of the week, you need to go on the faster side, not the easier side!!

If you can increase pace through the 10 intervals, that’s all the better. I’m
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
36:00.0 6,252 2:52.7 68 530 26
4:00.0 550 3:38.1 34 405 19
r: 2:17 32
3:00.0 530 2:49.8 71 540 28
r: 1:30 60
3:00.0 519 2:53.4 67 520 27
r: 1:30 33
3:00.0 529 2:50.1 71 540 28
r: 1:30 32
3:00.0 536 2:47.9 74 540 27
r: 1:30 45
3:00.0 526 2:51.1 70 540 27
r: 1:30 34
3:00.0 538 2:47.2 75 540 28
r: 1:30 41
3:00.0 529 2:50.1 71 540 28
r: 1:30 43
3:00.0 545 2:45.1 78 560 28
r: 1:30 14
3:00.0 561 2:40.4 85 580 28
r: 1:30 38
3:00.0 585 2:33.8 96 620 28
r: 1:40 39
2:00.0 305 3:16.7 46 450 18
r411

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Workout Graph

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