CBDB CBDB 4x4:00/3:00r row
3,104m
Meters
16:00.0
Time
2:34.6
Pace
164
Calories
134
Heart Rate
| Rest Distance | 85m |
|---|---|
| Rest Time | 12:00.0 |
| Overall Distance | 3,189m |
| Overall Time | 28:00.0 |
| Average Watts | 95 |
|---|---|
| Calories Per Hour | 625 |
| Stroke Rate | 28 |
| Stroke Count | 445 |
| Drag Factor | 127 |
November 04, 2024 17:53:18
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 16:00.0 | 3,104m | 2:34.6 | 95 | 625 | 28 | 134 |
| 4:00.0 | 751m | 2:39.7 | 86 | 595 | 28 | 121 |
| 4:00.0 | 773m | 2:35.2 | 94 | 621 | 28 | 129 |
| 4:00.0 | 778m | 2:34.2 | 95 | 628 | 28 | 143 |
| 4:00.0 | 802m | 2:29.6 | 104 | 659 | 28 | 146 |
| r85m |
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Workout Graph
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RA5k W4S3 - 5 x 4mins
TOP Tier Workout
For full information about the RowAlong 5K Plan. go to:
youtu.be/ewK1yrEg-s0?si=8TAqEc-dhJLMq0aS
* Week 4 Session 4 is 5 x 4mins with 3 min rests
Pace Guide = 5K Pace (Around 2K+5)
Effort Guide = 9-10
Speech = Very tough
! This is a proper TOP tier workout. It's around the amount of total time you might do a 5K at (+/- a couple of minutes) !
app.erg.zone