CBDB CBDB v5:00/0:59r...7 row
5,855m
Meters
35:00.0
Time
2:59.3
Pace
293
Calories
121
Heart Rate
| Rest Distance | 87m |
|---|---|
| Rest Time | 6:10.0 |
| Overall Distance | 5,942m |
| Overall Time | 41:10.0 |
| Average Watts | 61 |
|---|---|
| Calories Per Hour | 508 |
| Stroke Rate | 22 |
| Stroke Count | 768 |
| Drag Factor | 70 |
April 23, 2024 17:46:33
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 | ||
|---|---|---|---|---|---|---|---|
| 35:00.0 | 5,855m | 2:59.3 | 61 | 508 | 22 | 121 | |
| 5:00.0 | 836m | 2:59.4 | 61 | 508 | 23 | 118 | |
| r: 0:59 | 13m | ||||||
| 5:00.0 | 827m | 3:01.3 | 59 | 501 | 22 | 120 | |
| r: 1:04 | 12m | ||||||
| 5:00.0 | 829m | 3:00.9 | 59 | 503 | 22 | 120 | |
| r: 1:01 | 15m | ||||||
| 5:00.0 | 835m | 2:59.6 | 60 | 507 | 22 | 121 | |
| r: 1:03 | 13m | ||||||
| 5:00.0 | 836m | 2:59.4 | 61 | 508 | 22 | 119 | |
| r: 1:00 | 18m | ||||||
| 5:00.0 | 839m | 2:58.7 | 61 | 510 | 22 | 126 | |
| r: 1:03 | 16m | ||||||
| 5:00.0 | 855m | 2:55.4 | 65 | 523 | 21 | 128 | |
| r87m |
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Workout Graph
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RA500 W2D1
TIER
7 x 5mins at 22spm
1 min rests
BOTTOM Tier Workout
For full information about the RowAlong 500m Plan. go to:
www.rowalong.com/500m-plan
Week 2 Session 1 is 7x5mins with 1 min rests at 22spm -
2K Time Based Training
Pace Guide = 2K+16-18
Effort Guide = 5-6
Speech = Comfortable
Heart Rate Based Training (What I am doing):
MAFFETONE Calculation = 180-age - don't let HR go
over that. (philmaffetone.com/method/)
Alternative - keep HR between 65 and 75% of maxHR
app.erg.zone