CBDB CBDB v5:00/1:07r...10 row
1,311m
Meters
12:00.0
Time
4:34.5
Pace
62
Calories
101
Heart Rate
| Rest Distance | 9m |
|---|---|
| Rest Time | 1:07.0 |
| Overall Distance | 1,320m |
| Overall Time | 13:07.0 |
| Average Watts | 17 |
|---|---|
| Calories Per Hour | 358 |
| Stroke Rate | 15 |
| Stroke Count | 187 |
| Drag Factor | 60 |
May 13, 2024 17:17:25
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 12:00.0 | 1,311m | 4:34.5 | 17 | 358 | 15 | 101 | |
| 5:00.0 | 620m | 4:01.9 | 25 | 385 | 19 | 100 | |
| r: 1:07 | 9m | ||||||
| 2:00.0 | 305m | 3:16.7 | 46 | 458 | 22 | 103 | |
| 0:20.0 | 58m | 2:52.4 | 68 | 535 | 24 | 113 | |
| 0:40.0 | 111m | 3:00.1 | 60 | 505 | 20 | 120 | |
| 0:20.0 | 35m | 4:45.7 | 15 | 351 | 12 | 114 | |
| 0:40.0 | 78m | 4:16.4 | 21 | 371 | 17 | 100 | |
| 0:20.0 | 22m | 7:34.5 | 4 | 312 | 6 | 103 | |
| 0:20.0 | 2m | 1:23:20.0 | 0 | 300 | 6 | 104 | |
| 0:20.0 | 39m | 4:16.4 | 21 | 371 | 18 | 98 | |
| 2:00.0 | 13m | 1:16:55.3 | 0 | 300 | 1 | 91 | |
| r9m |
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Workout Graph
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Zero to Hero - Row 1 - 5 Minutes Easy Workout
RowAlong with this workout on YouTube: youtu.be/e-79nbWNK70
Just starting to use the rowing machine? Use this plan to build your fitness, power, time and experience, no matter what machine you're using.
🌟If you haven't watched my introduction to the plan, go here: youtu.be/ZTWfRP-2d0U 🌟
🚣ROW 1 - 5 minutes Low Intensity🚣
➔WARMUP = 5 minutes
➔WORKOUT = 5 minutes low intensity + short bursts of power
➔Pace Guide = 2K+18-20 (see below for 2K pace info)
➔Effort = 5/10
➔Speech = You should be able to talk throughout
⁉You'll have noticed that I'm not doing this on a Concept2. But that's ok - the machine may be different, but the workout design is exactly the same. Row with me on whatever machine you're on to keep stroke rate and then listen to me, or watch the graphics to know what intensity to row at. ⁉
‼ 2K Pace Info ‼
If you don't know what a 2K pace is, here's what to do.
1) Row a 2000m time trial as fast as you can (as long as you're healthy enough to do so)
2) Divide the final time by 4 to give your average time to row 500m. That's your 2K pace.
3) So if you rowed 2000m in 8:24 - your 2K training pace is 2:06
4) Add or subtract from that pace as guided. 2K+18 means you go 18 seconds slower (2:24 in this example) or 2K-5 means you'll go 5 seconds faster (2:19 pace in this example)
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
app.erg.zone