CBDB CBDB v1:00/1:00r...9 row
1,802m
Meters
8:00.0
Time
2:13.1
Pace
78
Calories
126
Heart Rate
| Rest Distance | 334m |
|---|---|
| Rest Time | 6:00.0 |
| Overall Distance | 2,136m |
| Overall Time | 14:00.0 |
| Average Watts | 148 |
|---|---|
| Calories Per Hour | 809 |
| Stroke Rate | 29 |
| Stroke Count | 237 |
| Drag Factor | 69 |
April 25, 2024 17:37:33
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 8:00.0 | 1,802m | 2:13.1 | 148 | 809 | 29 | 126 | |
| 1:00.0 | 191m | 2:37.0 | 90 | 610 | 31 | 114 | |
| r: 1:00 | 56m | ||||||
| 1:00.0 | 198m | 2:31.5 | 101 | 646 | 31 | 101 | |
| r: 1:00 | 42m | ||||||
| 1:00.0 | 194m | 2:34.6 | 95 | 625 | 31 | 132 | |
| r: 1:00 | 50m | ||||||
| 1:00.0 | 195m | 2:33.8 | 96 | 630 | 31 | 132 | |
| r: 1:00 | 30m | ||||||
| 0:30.0 | 100m | 2:30.0 | 104 | 656 | 34 | 122 | |
| r: 0:30 | 39m | ||||||
| 0:30.0 | 105m | 2:22.8 | 120 | 713 | 36 | 132 | |
| r: 0:30 | 37m | ||||||
| 0:30.0 | 106m | 2:21.5 | 124 | 725 | 34 | 134 | |
| r: 0:30 | 44m | ||||||
| 0:30.0 | 109m | 2:17.6 | 134 | 762 | 36 | 117 | |
| r: 0:30 | 36m | ||||||
| 2:00.0 | 305m | 3:16.7 | 46 | 458 | 21 | 139 | |
| r334m |
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RA500 W2D2
TOP TIER POWER
4 x1, 4 x30s, 4 x15s
Rest matches work
TOP Tier Workout
For full information about the RowAlong 500m Plan. go to:
www.rowalong.com/500m-plan
* Week 2 Session 2 is 4 x 1/1min + 4 x 30s/30s + 4 x 15s/15s -
After a 20 minute warm-up (This is an intense row that you will need to be very warm for) - Row:
The 4 x 1min on 1min off should be at 2K-5 pace (or 500m + 6/7) Hold this pace
Then Speed up on 30s/30s if you can - 2K-10
Then Speed up on 15s/15s if you can - aim for 500m pace
The most important thing here is that you hold your pace on the 4x1/1 - don't push past your pace and leave yourself unable to complete. But you MUST hold your 2K-5 pace through all 4 intervals.
Then, speed up to what you want in the 30second intervals, and again in the 15 second intervals.
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