CBDB CBDB v3:00/1:31r...8 row
4,475m
Meters
24:00.0
Time
2:40.8
Pace
232
Calories
127
Heart Rate
| Rest Distance | 266m |
|---|---|
| Rest Time | 10:57.0 |
| Overall Distance | 4,741m |
| Overall Time | 34:57.0 |
| Average Watts | 84 |
|---|---|
| Calories Per Hour | 589 |
| Stroke Rate | 28 |
| Stroke Count | 674 |
| Drag Factor | 107 |
November 01, 2024 17:05:17
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 | ||
|---|---|---|---|---|---|---|---|
| 24:00.0 | 4,475m | 2:40.8 | 84 | 589 | 28 | 127 | |
| 3:00.0 | 536m | 2:47.9 | 74 | 554 | 28 | 118 | |
| r: 1:31 | 51m | ||||||
| 3:00.0 | 559m | 2:41.0 | 84 | 588 | 28 | 121 | |
| r: 1:31 | 12m | ||||||
| 3:00.0 | 565m | 2:39.2 | 87 | 598 | 28 | 125 | |
| r: 1:32 | 28m | ||||||
| 3:00.0 | 570m | 2:37.8 | 89 | 606 | 29 | 126 | |
| r: 1:31 | 23m | ||||||
| 3:00.0 | 546m | 2:44.8 | 78 | 568 | 28 | 124 | |
| r: 1:32 | 63m | ||||||
| 3:00.0 | 570m | 2:37.8 | 89 | 606 | 28 | 135 | |
| r: 1:31 | 30m | ||||||
| 3:00.0 | 563m | 2:39.8 | 86 | 594 | 28 | 135 | |
| r: 1:33 | 43m | ||||||
| 3:00.0 | 567m | 2:38.7 | 88 | 601 | 28 | 139 | |
| r: 0:16 | 16m | ||||||
| r266m |
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Workout Graph
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RA5k W4S1 8 x 3min
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
www.rowalong.c...
🚣 Week 4 Session 1 is 8 x 3minutes at 5K Stroke rate (RowAlong at 28spm) 🚣♀️
Pace Guide = 2K+6-8 (5K+1-3)
Effort Guide = 7-8
Speech = Not constant
❗ This is a MID workout that with ambitions to be a TOP. It exposes you to intensity through the 3 minute intervals. But the 1:30 rest will let you recover well enough for the next. That said, 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