CBDB CBDB v10:00/2:01r...4 row
4,881m
Meters
28:00.0
Time
2:52.0
Pace
249
Calories
121
Heart Rate
| Rest Distance | 46m |
|---|---|
| Rest Time | 6:03.0 |
| Overall Distance | 4,927m |
| Overall Time | 34:03.0 |
| Average Watts | 69 |
|---|---|
| Calories Per Hour | 536 |
| Stroke Rate | 21 |
| Stroke Count | 608 |
| Drag Factor | 102 |
October 20, 2024 11:20:54
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 | ||
|---|---|---|---|---|---|---|---|
| 28:00.0 | 4,881m | 2:52.0 | 69 | 536 | 21 | 121 | |
| 10:00.0 | 1,681m | 2:58.4 | 62 | 511 | 20 | 114 | |
| r: 2:01 | 17m | ||||||
| 4:00.0 | 728m | 2:44.8 | 78 | 568 | 24 | 127 | |
| r: 2:01 | 13m | ||||||
| 10:00.0 | 1,701m | 2:56.3 | 64 | 519 | 20 | 116 | |
| r: 2:01 | 16m | ||||||
| 4:00.0 | 772m | 2:35.4 | 93 | 620 | 28 | 145 | |
| r46m |
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Workout Graph
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RA5k W2S5 10/4/10/4mins
MID Tier Workout
youtu.be/L7wzWeJy0mE?si=00EPkKR0dZ4zbm8X
* Week 2 Session 5 is 10min/4/10/4min at 20/24/20/28spm
Pace Guide = 2K + 18 / 12 / 18 / 6
Effort Guide = 7-8 out of 10
Speech = Not constant
This is a slap bang in the middle MID tier workout.
The first 10 minutes will feel like a BOTTOM - then you'll spice it up a bit - then it'll be back down to 10 minutes feeling BOTTOM - then the finish will slip this into a MID workout. So it's not one that will take you too high - until the very end
!
app.erg.zone