CBDB CBDB 7x4:00/2:30r row
5,051m
Meters
28:00.0
Time
2:46.3
Pace
258
Calories
123
Heart Rate
| Rest Distance | 297m |
|---|---|
| Rest Time | 15:00.0 |
| Overall Distance | 5,348m |
| Overall Time | 43:00.0 |
| Average Watts | 76 |
|---|---|
| Calories Per Hour | 561 |
| Stroke Rate | 28 |
| Stroke Count | 779 |
| Drag Factor | 101 |
October 09, 2024 18:05:59
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 28:00.0 | 5,051m | 2:46.3 | 76 | 561 | 28 | 123 |
| 4:00.0 | 708m | 2:49.4 | 72 | 547 | 28 | 116 |
| 4:00.0 | 713m | 2:48.3 | 73 | 552 | 28 | 114 |
| 4:00.0 | 709m | 2:49.2 | 72 | 548 | 28 | 121 |
| 4:00.0 | 725m | 2:45.5 | 77 | 565 | 28 | 124 |
| 4:00.0 | 728m | 2:44.8 | 78 | 568 | 28 | 128 |
| 4:00.0 | 723m | 2:45.9 | 77 | 563 | 28 | 125 |
| 4:00.0 | 743m | 2:41.5 | 83 | 585 | 29 | 135 |
| r297m |
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 W2S1 7 x 4mins 5K
MID Tier Workout
youtu.be/1DF7oNANBiE?si=pv_pyDStMnB5upd0
* Week 2 Session 1 is 7 x 4minutes at 28spm with
2:30 rests *
Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3)
Effort Guide = 7-8 (will end closer to 9)
Speech = Not constant
This is a solid MID workout that will feel HARD - but that's the point of a MID - it'll feel hard, but not MAX.
But if you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier.
app.erg.zone