CBDB CBDB 12x2:00/1:00r row
4,534m
Meters
24:00.0
Time
2:38.8
Pace
235
Calories
125
Heart Rate
| Rest Distance | 226m |
|---|---|
| Rest Time | 11:00.0 |
| Overall Distance | 4,760m |
| Overall Time | 35:00.0 |
| Average Watts | 87 |
|---|---|
| Calories Per Hour | 600 |
| Stroke Rate | 27 |
| Stroke Count | 662 |
| Drag Factor | 110 |
October 02, 2024 17:56:13
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 | 4,534m | 2:38.8 | 87 | 600 | 27 | 125 |
| 2:00.0 | 379m | 2:38.3 | 88 | 603 | 29 | 124 |
| 2:00.0 | 370m | 2:42.1 | 82 | 582 | 28 | 115 |
| 2:00.0 | 367m | 2:43.4 | 80 | 575 | 28 | 117 |
| 2:00.0 | 358m | 2:47.5 | 74 | 555 | 26 | 115 |
| 2:00.0 | 370m | 2:42.1 | 82 | 582 | 28 | 123 |
| 2:00.0 | 369m | 2:42.6 | 81 | 580 | 27 | 119 |
| 2:00.0 | 371m | 2:41.7 | 83 | 584 | 28 | 122 |
| 2:00.0 | 389m | 2:34.2 | 95 | 628 | 29 | 132 |
| 2:00.0 | 386m | 2:35.4 | 93 | 620 | 28 | 131 |
| 2:00.0 | 383m | 2:36.6 | 91 | 613 | 28 | 131 |
| 2:00.0 | 387m | 2:35.0 | 94 | 623 | 28 | 133 |
| 2:00.0 | 404m | 2:28.5 | 107 | 667 | 28 | 140 |
| r226m |
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Workout Graph
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RA5k W1S3 12 x 2mins
TOP Tier Workout
youtu.be/NZx1p8_kmSI?si=iAxG6QLcX34rQdS3
* Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests.
Pace Guide = 5K pace or better (2K+5-6)
Effort Guide = 9-10/10
Speech = Not a lot!
This is a TOP workout. So it will be tough. Start off by holding 5K pace for the first 6 intervals (I actually push a bit too hard) but then try to increase your pace for the last 6!
app.erg.zone