CBDB CBDB v5:00/r...10 row
6,573m
Meters
40:00.0
Time
3:02.5
Pace
330
Calories
21
Heart Rate
| Rest Distance | 102m |
|---|---|
| Rest Time | 12:30.0 |
| Overall Distance | 6,675m |
| Overall Time | 52:30.0 |
| Average Watts | 58 |
|---|---|
| Calories Per Hour | 497 |
| Stroke Rate | 21 |
| Stroke Count | 865 |
| Drag Factor | 92 |
November 24, 2024 09:59:06
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 40:00.0 | 6,573m | 3:02.5 | 58 | 497 | 21 | 21 | |
| 5:00.0 | 825m | 3:01.8 | 58 | 500 | 20 | 107 | |
| 3:00.0 | 529m | 2:50.1 | 71 | 544 | 24 | 114 | |
| r: 2:30 | 12m | ||||||
| 5:00.0 | 755m | 3:18.6 | 45 | 453 | 21 | ||
| 3:00.0 | 522m | 2:52.4 | 68 | 535 | 24 | ||
| r: 2:30 | 16m | ||||||
| 5:00.0 | 836m | 2:59.4 | 61 | 508 | 20 | ||
| 3:00.0 | 520m | 2:53.0 | 68 | 532 | 25 | ||
| r: 2:30 | 24m | ||||||
| 5:00.0 | 825m | 3:01.8 | 58 | 500 | 20 | ||
| 3:00.0 | 527m | 2:50.7 | 70 | 541 | 25 | ||
| r: 2:30 | 11m | ||||||
| 5:00.0 | 739m | 3:22.9 | 42 | 444 | 19 | ||
| 3:00.0 | 495m | 3:01.8 | 58 | 500 | 24 | ||
| r: 2:30 | 39m | ||||||
| r102m |
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Workout Graph
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12 Rows of Christmas - 1 Spicy Start
RowAlong on YouTue: youtu.be/ktHLWOj9gv0?si=2RL9JriDqE0L2dGQ
Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk.
🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide
Row 5 mins at 20 strokes per minute and 2K+18 pace
Row 3 mins at 24 strokes per minute and 2K+5 pace
(See below for 2K Pace info)
➔Effort = Starts at 6/10 - then 8-9/10
➔Speech = Comfortable - then tough
âť— Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. âť—
The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do!
app.erg.zone