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CBDB CBDB v8:00/1:34r...20 row

8,753m

Meters

54:00.0

Time

3:05.0

Pace

408

Calories

Rest Distance331m
Rest Time7:56.0
Overall Distance9,084m
Overall Time1:01:56.0
Average Watts55
Calories Per Hour490
Stroke Rate19
Stroke Count1041
Drag Factor68

June 07, 2024 18:32:05

Workout
RowErg

Workout Type
Variable Interval with Undefined Rest

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

Rowalong Indoor Rowing Workout - 60 minutes - Varying intervals
youtu.be/txXRHQGYoCI

8 minute Warmup (18spm 2K+20-24)
2 × 30 seconds at 24spm at 2K+12 with 30 second rests
4 minute Easy (18spm 2K+20-24)
5 × 30 seconds at 30spm at 2K pace with 30 second rests
4 minute Easy (18spm 2K+20-24)
10 minutes at 26spm at 2K+9 to 12
4 minute Easy (18spm 2K+20-24)
5 × 30 seconds at 30spm at 2K pace with 30 second rests
4 minute Easy (18spm 2K+20-24)
10 minutes at 26spm at 2K+9 to 12
4 minute Cool Down(18spm 2K+20-24)
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
54:00.0 8,753m 3:05.0 55 490 19
8:00.0 1,250m 3:12.0 49 470 18
r: 1:34 63m
0:30.0 85m 2:56.4 64 519 20
r: 0:32 27m
0:30.0 90m 2:46.6 76 560 24
r: 0:31 21m
4:00.0 659m 3:02.0 58 499 18
0:30.0 90m 2:46.6 76 560 24
r: 0:32 20m
0:30.0 90m 2:46.6 76 560 24
r: 0:31 27m
0:30.0 95m 2:37.8 89 606 28
r: 0:32 38m
0:30.0 100m 2:30.0 104 656 30
r: 0:32 16m
0:30.0 96m 2:36.2 92 615 30
r: 0:32 38m
4:00.0 663m 3:00.9 59 503 19
10:00.0 1,776m 2:48.9 73 549 25
4:00.0 464m 4:18.6 20 369 15
0:30.0 93m 2:41.2 83 587 30
r: 0:34 16m
0:30.0 93m 2:41.2 83 587 32
r: 0:32 14m
0:30.0 89m 2:48.5 73 551 30
r: 0:32 23m
0:30.0 97m 2:34.6 95 625 30
r: 0:31 15m
0:30.0 97m 2:34.6 95 625 32
r: 0:31 13m
4:00.0 547m 3:39.3 33 414 16
10:00.0 1,217m 4:06.5 23 380 15
4:00.0 519m 3:51.2 28 397 15
r331m

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