CBDB CBDB 3x8:00/1:00r row
3,212m
Meters
20:57.7
Time
3:15.7
Pace
160
Calories
104
Heart Rate
| Rest Distance | 36m |
|---|---|
| Rest Time | 3:00.0 |
| Overall Distance | 3,248m |
| Overall Time | 23:57.7 |
| Average Watts | 47 |
|---|---|
| Calories Per Hour | 460 |
| Stroke Rate | 19 |
| Stroke Count | 390 |
| Drag Factor | 84 |
November 08, 2024 16:50:21
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 20:57.7 | 3,212m | 3:15.7 | 47 | 460 | 19 | 104 |
| 8:00.0 | 1,287m | 3:06.4 | 54 | 485 | 18 | 123 |
| 8:00.0 | 1,278m | 3:07.7 | 53 | 481 | 20 | 97 |
| 4:57.7 | 647m | 3:50.0 | 29 | 398 | 21 | 85 |
| r36m |
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Workout Graph
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RA5k W4S4 - 5 x 8 mins
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:
youtu.be/yZ8N7WAQxIc?si=76q6mhLUGX9z6mmB
* Week 4 Session 4 is 5 x 8 mins with 1 min rests at 18/20/22/20/18spm
Pace Guide = 5K+15-17 to start - 2 sec faster for 20spm
- 2 sec faster for 22spm
Effort Guide = 5-6
Speech = Mostly comfortable (the 22 may be slightly
tougher)
app.erg.zone