CBDB CBDB v3:00/r...12 row
5,899m
Meters
36:00.0
Time
3:03.0
Pace
292
Calories
| Rest Distance | 75m |
|---|---|
| Rest Time | 3:49.0 |
| Overall Distance | 5,974m |
| Overall Time | 39:49.0 |
| Average Watts | 57 |
|---|---|
| Calories Per Hour | 496 |
| Stroke Rate | 19 |
| Stroke Count | 693 |
| Drag Factor | 75 |
April 21, 2024 09:40:39
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 36:00.0 | 5,899m | 3:03.0 | 57 | 496 | 19 | |
| 3:00.0 | 484m | 3:05.9 | 54 | 487 | 21 | |
| 3:00.0 | 486m | 3:05.1 | 55 | 489 | 20 | |
| 3:00.0 | 497m | 3:01.0 | 59 | 502 | 18 | |
| 3:00.0 | 491m | 3:03.2 | 57 | 495 | 21 | |
| r: 1:48 | 37m | |||||
| 3:00.0 | 494m | 3:02.1 | 58 | 499 | 18 | |
| 3:00.0 | 501m | 2:59.6 | 60 | 507 | 20 | |
| 3:00.0 | 497m | 3:01.0 | 59 | 502 | 18 | |
| 3:00.0 | 506m | 2:57.8 | 62 | 514 | 20 | |
| r: 1:54 | 27m | |||||
| 3:00.0 | 458m | 3:16.5 | 46 | 458 | 16 | |
| 3:00.0 | 489m | 3:04.0 | 56 | 493 | 20 | |
| 3:00.0 | 491m | 3:03.2 | 57 | 495 | 18 | |
| 3:00.0 | 504m | 2:58.5 | 61 | 511 | 22 | |
| r: 0:07 | 11m | |||||
| r75m |
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Workout Graph
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RA500 W1D6
Week 1 Session 5 is 3 x 12 mins with 90sec rests
The 12 minute intervals are broken down into 3 minute chunks:
1 - 18spm at 2K+20
2 - 20spm at 2K+18
3 - 18pm again
4 - 20spm again
Effort Guide = 5-6
Speech = Comfortable
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app.erg.zone