CBDB CBDB v4:00/r...3 row
1,185m
Meters
8:14.1
Time
3:28.4
Pace
59
Calories
104
Heart Rate
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 1,185m |
| Overall Time | 8:14.1 |
| Average Watts | 39 |
|---|---|
| Calories Per Hour | 432 |
| Stroke Rate | 20 |
| Stroke Count | 154 |
| Drag Factor | 110 |
October 04, 2024 17:37:41
Workout
RowErg
Workout Type
Variable Interval with Undefined Rest
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 8:14.1 | 1,185m | 3:28.4 | 39 | 432 | 20 | 104 |
| 4:00.0 | 659m | 3:02.0 | 58 | 499 | 20 | 104 |
| 2:00.0 | 376m | 2:39.5 | 86 | 596 | 28 | 118 |
| 2:14.1 | 153m | 7:18.2 | 4 | 314 | 16 | 92 |
| r0m |
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Workout Graph
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RA5k W1S5 4 / 2 / 4 mins x 3
MID Tier Workout - with a sting in the middle
youtu.be/wH5b4JgoPNI?si=Q2ifaRtIw4FUVJrJ
Week 1 Session 5 is 4/2/4 min - rest 2:30 - repeat 2 more times
4mins done at 20spm
2mins done at 28spm
4mins done at 20spm
Pace Guide = 2K+16 / 6 / 16 (5K + 11 / 1 / 11)
Effort Guide = 6-8
Speech = Not constant
!
This is a MID tier workout with a sting. The 2 mins at 28 spm will be what makes this a hard workout. The
20pm at 2K+16 in itself isn't hard - but the change down from the 2 minute to th 4 minute is surprisingly spicey! !
app.erg.zone