CBDB CBDB v6:00/r...9 row
4,192m
Meters
24:00.0
Time
2:51.7
Pace
211
Calories
| Rest Distance | 17m |
|---|---|
| Rest Time | 4:58.0 |
| Overall Distance | 4,209m |
| Overall Time | 28:58.0 |
| Average Watts | 69 |
|---|---|
| Calories Per Hour | 537 |
| Stroke Rate | 24 |
| Stroke Count | 594 |
| Drag Factor | 84 |
November 11, 2024 18:07:06
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 | 4,192m | 2:51.7 | 69 | 537 | 24 | |
| 6:00.0 | 1,024m | 2:55.7 | 64 | 521 | 24 | |
| 1:00.0 | 177m | 2:49.4 | 72 | 547 | 26 | |
| 1:00.0 | 182m | 2:44.8 | 78 | 568 | 28 | |
| r: 2:29 | 11m | |||||
| 6:00.0 | 1,035m | 2:53.9 | 67 | 528 | 24 | |
| 1:00.0 | 178m | 2:48.5 | 73 | 551 | 26 | |
| 1:00.0 | 186m | 2:41.2 | 83 | 587 | 27 | |
| r: 2:29 | 6m | |||||
| 6:00.0 | 1,034m | 2:54.0 | 66 | 528 | 24 | |
| 1:00.0 | 183m | 2:43.9 | 79 | 573 | 27 | |
| 1:00.0 | 196m | 2:33.0 | 98 | 635 | 28 | |
| r17m |
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Workout Graph
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RA5k W4S5 - 3 x 8mins Speed Ramp
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
youtu.be/3qlfK0YTu6Q?si=XnoAbDlim3oe_hdj
* Week 4 Session 4 is 3 x 8 minute with 2:30 rests
But rather than a straight 8 minutes, this is how you'll row each interval:
6 minutes at 24spm / 2K+12 (5K+7)
1 minute at 26spm / 2K+9 (5K+4)
1 minute at 28spm / 2K+5 (5K pace)
Repeat this for the second interval, but in the third - if you want to go max pressure for that last 28pm minute, then fill your boots. Go for it.
app.erg.zone