CBDB CBDB v5:00/2:01r...5 row
4,683m
Meters
25:00.0
Time
2:40.1
Pace
245
Calories
137
Heart Rate
| Rest Distance | 75m |
|---|---|
| Rest Time | 8:31.0 |
| Overall Distance | 4,758m |
| Overall Time | 33:31.0 |
| Average Watts | 85 |
|---|---|
| Calories Per Hour | 593 |
| Stroke Rate | 28 |
| Stroke Count | 694 |
| Drag Factor | 104 |
October 21, 2024 18:38:21
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 | 4,683m | 2:40.1 | 85 | 593 | 28 | 137 | |
| 5:00.0 | 889m | 2:48.7 | 73 | 550 | 28 | 123 | |
| r: 2:01 | 19m | ||||||
| 5:00.0 | 946m | 2:38.5 | 88 | 602 | 28 | 135 | |
| r: 2:02 | 15m | ||||||
| 5:00.0 | 982m | 2:32.7 | 98 | 637 | 28 | 146 | |
| r: 2:02 | 17m | ||||||
| 5:00.0 | 936m | 2:40.2 | 85 | 592 | 28 | 139 | |
| r: 2:01 | 13m | ||||||
| 5:00.0 | 930m | 2:41.2 | 83 | 587 | 28 | 142 | |
| r: 0:25 | 11m | ||||||
| r75m |
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RA5k W3S1 5 x 5mins 2min rests 28 SPM
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
www.rowalong.c...
🚣 Week 3 Session 1 is 5 x 5mins 2min rests - at 5K stroke rate (28spm for me) 🚣♀️
Pace Guide = 5K + 1-3 - (around 2K+6-8)
Effort Guide = 7-8
Speech = Not constant
❗ This is a solid MID workout that adds to the intensity levels that we've been going through in week 1 and week 2. It's time to add a bit of intensity (this session) and a bit of power (session 3) this week 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