CBDB CBDB v1:00/1:01r...20 row
3,752m
Meters
20:00.0
Time
2:39.9
Pace
191
Calories
107
Heart Rate
| Rest Distance | 486m |
|---|---|
| Rest Time | 19:40.0 |
| Overall Distance | 4,238m |
| Overall Time | 39:40.0 |
| Average Watts | 86 |
|---|---|
| Calories Per Hour | 594 |
| Stroke Rate | 20 |
| Stroke Count | 404 |
| Drag Factor | 68 |
October 28, 2024 16:45:31
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 | ||
|---|---|---|---|---|---|---|---|
| 20:00.0 | 3,752m | 2:39.9 | 86 | 594 | 20 | 107 | |
| 1:00.0 | 183m | 2:43.9 | 79 | 573 | 28 | 119 | |
| r: 1:01 | 44m | ||||||
| 1:00.0 | 177m | 2:49.4 | 72 | 547 | 20 | 103 | |
| r: 1:03 | 13m | ||||||
| 1:00.0 | 179m | 2:47.5 | 74 | 555 | 20 | 109 | |
| r: 1:01 | 30m | ||||||
| 1:00.0 | 186m | 2:41.2 | 83 | 587 | 20 | 88 | |
| r: 1:02 | 10m | ||||||
| 1:00.0 | 189m | 2:38.7 | 88 | 601 | 20 | 81 | |
| r: 1:01 | 25m | ||||||
| 1:00.0 | 193m | 2:35.4 | 93 | 620 | 19 | 95 | |
| r: 1:02 | 18m | ||||||
| 1:00.0 | 190m | 2:37.8 | 89 | 606 | 20 | 96 | |
| r: 1:01 | 38m | ||||||
| 1:00.0 | 193m | 2:35.4 | 93 | 620 | 20 | 90 | |
| r: 0:59 | 11m | ||||||
| 1:00.0 | 184m | 2:43.0 | 81 | 577 | 19 | 117 | |
| r: 1:02 | 31m | ||||||
| 1:00.0 | 190m | 2:37.8 | 89 | 606 | 20 | 113 | |
| r: 1:01 | 13m | ||||||
| 1:00.0 | 181m | 2:45.7 | 77 | 564 | 20 | 104 | |
| r: 1:02 | 24m | ||||||
| 1:00.0 | 184m | 2:43.0 | 81 | 577 | 19 | 108 | |
| r: 1:01 | 16m | ||||||
| 1:00.0 | 176m | 2:50.4 | 71 | 543 | 19 | 111 | |
| r: 1:01 | 37m | ||||||
| 1:00.0 | 192m | 2:36.2 | 92 | 615 | 20 | 111 | |
| r: 1:02 | 14m | ||||||
| 1:00.0 | 186m | 2:41.2 | 83 | 587 | 20 | 111 | |
| r: 1:01 | 36m | ||||||
| 1:00.0 | 193m | 2:35.4 | 93 | 620 | 20 | 112 | |
| r: 1:00 | 12m | ||||||
| 1:00.0 | 191m | 2:37.0 | 90 | 610 | 20 | 115 | |
| r: 1:02 | 54m | ||||||
| 1:00.0 | 192m | 2:36.2 | 92 | 615 | 20 | 118 | |
| r: 1:02 | 13m | ||||||
| 1:00.0 | 186m | 2:41.2 | 83 | 587 | 19 | 117 | |
| r: 1:01 | 33m | ||||||
| 1:00.0 | 206m | 2:25.6 | 113 | 690 | 21 | 128 | |
| r: 0:15 | 14m | ||||||
| r486m |
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RA5k W3S3 20 x 1min/1min rest at 20spm
TOP Tier Workout
For full information about the RowAlong 5K Plan. go to:
www.rowalong.c...
🚣 Week 3 Session 3 is 20 x 1min/1min rest at 20spm 🚣♀️
Pace Guide = MAX POWER each stroke
Effort Guide = 9-10/10
Speech = Not constant
❗ This is a power overload session. I don't usually tell you to push the low rate stuff, but this is the exception - we're building power today - so go as hard as you can with every stroke at 20 strokes per minute ❗
app.erg.zone