CBDB CBDB v4:00/2:17r...12 row
6,252m
Meters
36:00.0
Time
2:52.7
Pace
318
Calories
| Rest Distance | 411m |
|---|---|
| Rest Time | 17:27.0 |
| Overall Distance | 6,663m |
| Overall Time | 53:27.0 |
| Average Watts | 68 |
|---|---|
| Calories Per Hour | 533 |
| Stroke Rate | 26 |
| Stroke Count | 942 |
| Drag Factor | 77 |
February 21, 2024 18:19:28
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 | 6,252m | 2:52.7 | 68 | 533 | 26 | |
| 4:00.0 | 550m | 3:38.1 | 34 | 415 | 19 | |
| r: 2:17 | 32m | |||||
| 3:00.0 | 530m | 2:49.8 | 71 | 545 | 28 | |
| r: 1:30 | 60m | |||||
| 3:00.0 | 519m | 2:53.4 | 67 | 530 | 27 | |
| r: 1:30 | 33m | |||||
| 3:00.0 | 529m | 2:50.1 | 71 | 544 | 28 | |
| r: 1:30 | 32m | |||||
| 3:00.0 | 536m | 2:47.9 | 74 | 554 | 27 | |
| r: 1:30 | 45m | |||||
| 3:00.0 | 526m | 2:51.1 | 70 | 540 | 27 | |
| r: 1:30 | 34m | |||||
| 3:00.0 | 538m | 2:47.2 | 75 | 557 | 28 | |
| r: 1:30 | 41m | |||||
| 3:00.0 | 529m | 2:50.1 | 71 | 544 | 28 | |
| r: 1:30 | 43m | |||||
| 3:00.0 | 545m | 2:45.1 | 78 | 567 | 28 | |
| r: 1:30 | 14m | |||||
| 3:00.0 | 561m | 2:40.4 | 85 | 591 | 28 | |
| r: 1:30 | 38m | |||||
| 3:00.0 | 585m | 2:33.8 | 96 | 630 | 28 | |
| r: 1:40 | 39m | |||||
| 2:00.0 | 305m | 3:16.7 | 46 | 458 | 18 | |
| r411m |
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Workout Graph
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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