CBDB CBDB 32:00 row
5,284m
Meters
32:00.0
Time
3:01.6
Pace
263
Calories
106
Heart Rate
| Average Watts | 58 |
|---|---|
| Calories Per Hour | 500 |
| Stroke Rate | 20 |
| Stroke Count | 637 |
| Drag Factor | 118 |
December 12, 2024 17:52:29
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 32:00.0 | 5,284m | 3:01.6 | 58 | 500 | 20 | 106 |
| 4:00.0 | 652m | 3:04.0 | 56 | 493 | 18 | 97 |
| 8:00.0 | 673m | 2:58.3 | 62 | 512 | 20 | 104 |
| 12:00.0 | 680m | 2:56.4 | 64 | 519 | 22 | 107 |
| 16:00.0 | 654m | 3:03.4 | 57 | 494 | 20 | 107 |
| 20:00.0 | 644m | 3:06.3 | 54 | 486 | 18 | 99 |
| 24:00.0 | 653m | 3:03.7 | 56 | 494 | 20 | 106 |
| 28:00.0 | 672m | 2:58.5 | 61 | 511 | 22 | 116 |
| 32:00.0 | 657m | 3:02.6 | 57 | 497 | 20 | 112 |
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12 Rows - Day 08
8 Stroke Rate Changes: youtu.be/pqNdWHcIO3k
Row for 32 minutes, but change stroke rate every four minutes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Changes are: 18/20/22/20/18/20/22/20
➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
app.erg.zone