CBDB CBDB v1:00/r...18 row
1,521
Meters
10:00.0
Time
3:17.2
Pace
67
Calories
114
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 1,521 |
| Overall Time | 10:00.0 |
| Average Watts | 46 |
|---|---|
| Calories Per Hour | 402 |
| Stroke Rate | 21 |
| Stroke Count | 211 |
| Drag Factor | 85 |
April 18, 2024 17:08:26
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 10:00.0 | 1,521 | 3:17.2 | 46 | 402 | 21 | 114 |
| 1:00.0 | 132 | 3:47.2 | 30 | 360 | 19 | 95 |
| 1:00.0 | 143 | 3:29.7 | 38 | 420 | 18 | 104 |
| 0:30.0 | 76 | 3:17.3 | 46 | 360 | 22 | 103 |
| 0:30.0 | 76 | 3:17.3 | 46 | 360 | 22 | 100 |
| 0:30.0 | 75 | 3:20.0 | 44 | 360 | 20 | 109 |
| 0:30.0 | 75 | 3:20.0 | 44 | 360 | 20 | 123 |
| 0:30.0 | 74 | 3:22.7 | 42 | 360 | 22 | 126 |
| 0:30.0 | 75 | 3:20.0 | 44 | 360 | 20 | 128 |
| 0:30.0 | 76 | 3:17.3 | 46 | 360 | 22 | 122 |
| 0:30.0 | 77 | 3:14.8 | 47 | 360 | 22 | 123 |
| 0:30.0 | 82 | 3:02.9 | 57 | 480 | 22 | 122 |
| 0:30.0 | 80 | 3:07.5 | 53 | 480 | 22 | 113 |
| 0:30.0 | 81 | 3:05.1 | 55 | 480 | 24 | 118 |
| 0:30.0 | 79 | 3:09.8 | 51 | 360 | 22 | 116 |
| 0:30.0 | 83 | 3:00.7 | 59 | 480 | 22 | 116 |
| 0:30.0 | 86 | 2:54.4 | 66 | 480 | 26 | 118 |
| 0:30.0 | 86 | 2:54.4 | 66 | 480 | 24 | 126 |
| 0:30.0 | 76 | 3:17.3 | 46 | 360 | 20 | 121 |
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Workout Graph
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CBDB’s Warmups No 05 (RA 10min)
Inspired by John Steventon (RowAlong) from his Aviron warmups. Interval pyramid (20-32 SPM) with some form drills at end.
youtu.be/qxgdtiQY4oE?si=9DSiWemaW2qvZQzZ
app.erg.zone