CBDB CBDB v4:00/r...9 row
5,105m
Meters
30:00.0
Time
2:56.2
Pace
256
Calories
125
Heart Rate
| Rest Distance | 29m |
|---|---|
| Rest Time | 5:03.0 |
| Overall Distance | 5,134m |
| Overall Time | 35:03.0 |
| Average Watts | 64 |
|---|---|
| Calories Per Hour | 519 |
| Stroke Rate | 21 |
| Stroke Count | 646 |
| Drag Factor | 107 |
October 06, 2024 17:42:58
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 | ||
|---|---|---|---|---|---|---|---|
| 30:00.0 | 5,105m | 2:56.2 | 64 | 519 | 21 | 125 | |
| 4:00.0 | 661m | 3:01.5 | 58 | 501 | 20 | 119 | |
| 2:00.0 | 372m | 2:41.2 | 83 | 587 | 28 | 134 | |
| 4:00.0 | 660m | 3:01.8 | 58 | 500 | 20 | 123 | |
| r: 2:32 | 12m | ||||||
| 4:00.0 | 658m | 3:02.3 | 58 | 498 | 20 | 117 | |
| 2:00.0 | 376m | 2:39.5 | 86 | 596 | 28 | 137 | |
| 4:00.0 | 679m | 2:56.7 | 63 | 518 | 20 | 125 | |
| r: 2:31 | 17m | ||||||
| 4:00.0 | 661m | 3:01.5 | 58 | 501 | 20 | 126 | |
| 2:00.0 | 373m | 2:40.8 | 84 | 589 | 28 | 138 | |
| 4:00.0 | 667m | 2:59.9 | 60 | 506 | 20 | 125 | |
| r29m |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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