CBDB CBDB 47:02 row
6,040m
Meters
47:02.5
Time
3:53.6
Pace
300
Calories
104
Heart Rate
| Average Watts | 27 |
|---|---|
| Calories Per Hour | 394 |
| Stroke Rate | 17 |
| Stroke Count | 776 |
| Drag Factor | 59 |
April 29, 2024 19:18:18
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 47:02.5 | 6,040m | 3:53.6 | 27 | 394 | 17 | 104 |
| 10:00.0 | 1,553m | 3:13.1 | 49 | 467 | 22 | 101 |
| 20:00.0 | 1,487m | 3:21.7 | 43 | 446 | 18 | 100 |
| 30:00.0 | 1,434m | 3:29.2 | 38 | 431 | 20 | 106 |
| 40:00.0 | 1,552m | 3:13.2 | 48 | 466 | 18 | 107 |
| 47:02.5 | 15m | 3:54:43.3 | 0 | 300 | 9 | 108 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA500 W2D5
BOTTOM TIER
40 mins alternating 20/18spm
Change every 10 minutes
BOTTOM Tier Workout
For full information about the RowAlong 500m Plan. go to:
www.rowalong.com/500m-plan
* Week 2 Session 5 is 40mins alternating 20/18spm every 10 mins
Pace Guide = 2K+20-22
Effort = 5-6/10
Speech = Comfortable
HR MAF = 180-age
HR % = between 65 and 75% maxHR
!
Let your heart rate drift up. Don't worry about hitting your MAf or 65-75 range instantly. It took me until about 12 minutes in to get near my 135bpm. !
This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier.
app.erg.zone