CBDB CBDB 6x4:00/2:00r row
4,564m
Meters
24:00.0
Time
2:37.7
Pace
240
Calories
141
Heart Rate
| Rest Distance | 205m |
|---|---|
| Rest Time | 10:00.0 |
| Overall Distance | 4,769m |
| Overall Time | 34:00.0 |
| Average Watts | 89 |
|---|---|
| Calories Per Hour | 606 |
| Stroke Rate | 28 |
| Stroke Count | 666 |
| Drag Factor | 108 |
September 23, 2024 17:44:41
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 24:00.0 | 4,564m | 2:37.7 | 89 | 606 | 28 | 141 |
| 4:00.0 | 771m | 2:35.6 | 93 | 619 | 28 | 139 |
| 4:00.0 | 762m | 2:37.4 | 90 | 608 | 28 | 140 |
| 4:00.0 | 748m | 2:40.4 | 85 | 591 | 28 | 136 |
| 4:00.0 | 747m | 2:40.6 | 84 | 590 | 28 | 137 |
| 4:00.0 | 758m | 2:38.3 | 88 | 603 | 28 | 145 |
| 4:00.0 | 778m | 2:34.2 | 95 | 628 | 28 | 150 |
| r205m |
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Workout Graph
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RA5k W1S1 6 x 4mins at 28spm
MID Tier "Hard" Workout
youtu.be/72VWdxycO8Q?si=M4ntyF18qNz4hCVI
* Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests.
Pace Guide = 2K+6-8 (5K+1-3)
Effort Guide = 7-8 (will end closer to 9.5-10/10)
Speech = Not constant
This is a solid MID workout. If you're unsure of the pace range, start at the bottom end and try to go faster.
app.erg.zone