CBDB CBDB v0:20/0:21r...30 row
2,089m
Meters
10:00.0
Time
2:23.6
Pace
102
Calories
134
Heart Rate
| Rest Distance | 1,044m |
|---|---|
| Rest Time | 12:39.0 |
| Overall Distance | 3,133m |
| Overall Time | 22:39.0 |
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 706 |
| Stroke Rate | 33 |
| Stroke Count | 334 |
| Drag Factor | 70 |
April 28, 2024 09:25:43
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 | ||
|---|---|---|---|---|---|---|---|
| 10:00.0 | 2,089m | 2:23.6 | 118 | 706 | 33 | 134 | |
| 0:20.0 | 67m | 2:29.2 | 105 | 662 | 30 | 108 | |
| r: 0:21 | 58m | ||||||
| 0:20.0 | 70m | 2:22.8 | 120 | 713 | 30 | 127 | |
| r: 0:22 | 56m | ||||||
| 0:20.0 | 69m | 2:24.9 | 115 | 695 | 30 | 131 | |
| r: 0:22 | 57m | ||||||
| 0:20.0 | 67m | 2:29.2 | 105 | 662 | 30 | 164 | |
| r: 0:21 | 53m | ||||||
| 0:20.0 | 70m | 2:22.8 | 120 | 713 | 30 | 151 | |
| r: 0:22 | 44m | ||||||
| 0:20.0 | 70m | 2:22.8 | 120 | 713 | 30 | 132 | |
| r: 0:21 | 55m | ||||||
| 0:20.0 | 71m | 2:20.8 | 125 | 731 | 30 | 137 | |
| r: 0:21 | 37m | ||||||
| 0:20.0 | 70m | 2:22.8 | 120 | 713 | 30 | 137 | |
| r: 0:22 | 41m | ||||||
| 0:20.0 | 72m | 2:18.8 | 131 | 749 | 30 | 137 | |
| r: 0:21 | 36m | ||||||
| 0:20.0 | 74m | 2:15.1 | 142 | 788 | 33 | 136 | |
| r: 1:13 | 39m | ||||||
| 0:20.0 | 72m | 2:18.8 | 131 | 749 | 33 | 117 | |
| r: 0:20 | 57m | ||||||
| 0:20.0 | 74m | 2:15.1 | 142 | 788 | 33 | 139 | |
| r: 0:21 | 28m | ||||||
| 0:20.0 | 69m | 2:24.9 | 115 | 695 | 33 | 135 | |
| r: 0:22 | 33m | ||||||
| 0:20.0 | 72m | 2:18.8 | 131 | 749 | 36 | 140 | |
| r: 0:22 | 30m | ||||||
| 0:20.0 | 63m | 2:38.7 | 88 | 601 | 30 | 132 | |
| r: 0:20 | 25m | ||||||
| 0:20.0 | 74m | 2:15.1 | 142 | 788 | 36 | 130 | |
| r: 0:20 | 32m | ||||||
| 0:20.0 | 73m | 2:16.9 | 136 | 768 | 39 | 146 | |
| r: 0:22 | 27m | ||||||
| 0:20.0 | 72m | 2:18.8 | 131 | 749 | 39 | 140 | |
| r: 0:22 | 31m | ||||||
| 0:20.0 | 69m | 2:24.9 | 115 | 695 | 33 | 142 | |
| r: 0:20 | 27m | ||||||
| 0:20.0 | 65m | 2:33.8 | 96 | 630 | 33 | 135 | |
| r: 1:51 | 60m | ||||||
| 0:20.0 | 68m | 2:27.0 | 110 | 678 | 33 | 127 | |
| r: 0:22 | 27m | ||||||
| 0:20.0 | 65m | 2:33.8 | 96 | 630 | 36 | 130 | |
| r: 0:22 | 15m | ||||||
| 0:20.0 | 63m | 2:38.7 | 88 | 601 | 33 | 125 | |
| r: 0:20 | 20m | ||||||
| 0:20.0 | 62m | 2:41.2 | 83 | 587 | 33 | 125 | |
| r: 0:22 | 19m | ||||||
| 0:20.0 | 74m | 2:15.1 | 142 | 788 | 36 | 111 | |
| r: 0:21 | 37m | ||||||
| 0:20.0 | 67m | 2:29.2 | 105 | 662 | 33 | 136 | |
| r: 0:21 | 19m | ||||||
| 0:20.0 | 70m | 2:22.8 | 120 | 713 | 33 | 134 | |
| r: 0:22 | 30m | ||||||
| 0:20.0 | 69m | 2:24.9 | 115 | 695 | 33 | 137 | |
| r: 0:21 | 29m | ||||||
| 0:20.0 | 74m | 2:15.1 | 142 | 788 | 42 | 142 | |
| r: 0:22 | 22m | ||||||
| 0:20.0 | 75m | 2:13.3 | 148 | 808 | 45 | 147 | |
| r1,044m |
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Workout Graph
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RA500 W2D4
TOP TIER
10 x 20s/20s x 3
3 min rests - All at max pace
TOP Tier Workout
For full information about the RowAlong 500m Plan. go to:
www.rowalong.com/500m-plan
* Week 2 Session 4 is 20sec on 20sec off x 10 - 3min rest - do two more times &
Pace Guide = As close to 500m as you can hold
Effort = 10/10
Speech = You'll be lucky!
!
The point of this workout is that you need to put in max effort from start to finish. Even when your pace drops - don't give in. Put in all your effort, regardless of whether you're now 5 seconds off the pace. You just have to make sure you're putting in everything you have in you. !
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