CBDB CBDB v2:30/1:16r...10 row
4,646m
Meters
25:00.0
Time
2:41.4
Pace
238
Calories
131
Heart Rate
| Rest Distance | 178m |
|---|---|
| Rest Time | 11:24.0 |
| Overall Distance | 4,824m |
| Overall Time | 36:24.0 |
| Average Watts | 83 |
|---|---|
| Calories Per Hour | 586 |
| Stroke Rate | 28 |
| Stroke Count | 704 |
| Drag Factor | 104 |
October 11, 2024 18:19:05
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 | ||
|---|---|---|---|---|---|---|---|
| 25:00.0 | 4,646m | 2:41.4 | 83 | 586 | 28 | 131 | |
| 2:30.0 | 457m | 2:44.1 | 79 | 572 | 28 | 122 | |
| r: 1:16 | 35m | ||||||
| 2:30.0 | 469m | 2:39.9 | 86 | 594 | 29 | 125 | |
| r: 1:17 | 15m | ||||||
| 2:30.0 | 458m | 2:43.7 | 80 | 574 | 28 | 128 | |
| r: 1:16 | 14m | ||||||
| 2:30.0 | 457m | 2:44.1 | 79 | 572 | 28 | 127 | |
| r: 1:16 | 17m | ||||||
| 2:30.0 | 457m | 2:44.1 | 79 | 572 | 28 | 129 | |
| r: 1:17 | 33m | ||||||
| 2:30.0 | 460m | 2:43.0 | 81 | 577 | 28 | 130 | |
| r: 1:17 | 13m | ||||||
| 2:30.0 | 464m | 2:41.6 | 83 | 585 | 28 | 134 | |
| r: 1:16 | 17m | ||||||
| 2:30.0 | 464m | 2:41.6 | 83 | 585 | 28 | 135 | |
| r: 1:12 | 16m | ||||||
| 2:30.0 | 458m | 2:43.7 | 80 | 574 | 28 | 135 | |
| r: 1:17 | 18m | ||||||
| 2:30.0 | 503m | 2:29.1 | 106 | 663 | 28 | 149 | |
| r178m |
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RA5k W2S3 10 x 2:30
TOP Tier Workout
youtu.be/zC8j6S4iKLQ?si=Bjhg3LtJTxJvdY4Q
* Week 2 Session 3 is 10 x2:30 with 1:15 rests at 5k stroke rate
Pace Guide = 2K+5 (5k pace)
Effort Guide = 9.5-10/10
Speech = Tough
! This is a TOP TOP workout. make sure to start at the pace suggested. Increase for the last five intervals if you can! I know I couldn't!! Apologies for all the heavy breathing!! !
app.erg.zone