CBDB CBDB

Log

Date Workout Score Ave Comments Action
04/28/24 4:00 545m 3:40.1

4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1ShEofpmM?si=qIa…

View workout
04/26/24 2:00 251m 3:59.0

2 min Cool Down
30x30 cool down
app.erg.zone

View workout
04/26/24 30:00 4,507m 3:19.6

RA500 W2D3
BOTTOM TIER
30 minutes at 18spm
Keep it low intensity

BOTTOM Tier Workout
For full information about th…

View workout
04/25/24 2:00 283m 3:32.0

2 min Cool Down
30x30 cool down
app.erg.zone

View workout
04/25/24 v1:00/1:00r...9 1,802m 2:13.1

RA500 W2D2
TOP TIER POWER
4 x1, 4 x30s, 4 x15s
Rest matches work

TOP Tier Workout
For full information about the R…

View workout
04/25/24 v1:00/r...22 2,989m 3:15.7

CBDB’s Warmup No 09 (20 min)
RowAlong Aviron 20 min warmup for before races.

View workout

04/23/24 2:00 294m 3:24.0

2 min Cool Down
30x30 cool down
app.erg.zone

View workout
04/23/24 v5:00/0:59r...7 5,855m 2:59.3

RA500 W2D1
TIER
7 x 5mins at 22spm
1 min rests

BOTTOM Tier Workout
For full information about the RowAlong 500m Pl…

View workout
04/23/24 4:00 590m 3:23.3

4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1ShEofpmM?si=qIa…

View workout
04/22/24 2:00 315m 3:10.4

2 min Cool Down
30x30 cool down
app.erg.zone

View workout
04/22/24 20x1:00/1:00r 3,859m 2:35.4

RA500 W1D5
TOP TIER POWER
20 x 1min/1min at 20spm
OVERLOAD POWER
app.erg.zone

View workout
04/22/24 6:00 951m 3:09.2

6 min Warmup
app.erg.zone

View workout
04/21/24 2:00 293m 3:24.7

2 min Cool Down
30x30 cool down
app.erg.zone

View workout
04/21/24 v3:00/r...12 5,899m 3:03.0

RA500 W1D6
Week 1 Session 5 is 3 x 12 mins with 90sec rests
The 12 minute intervals are broken down into 3 minute chunks:
1 -…

View workout
04/21/24 0:31 55m 4:48.1

5min Warmup
app.erg.zone

View workout
04/19/24 2:00 268m 3:43.8

2 min Cool Down
30x30 cool down
app.erg.zone

View workout
04/19/24 30:00 4,972m 3:01.0

RA500 W1D4
BOTTOM TIER
30 mins at 20spm
Around 2K+18 pace
app.erg.zone

View workout
04/19/24 4:00 576m 3:28.3

4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1ShEofpmM?si=qIa…

View workout
04/18/24 2:00 285m 3:30.5

2 min Cool Down
30x30 cool down
app.erg.zone

View workout
04/18/24 v0:20/0:11r...24 1,691m 2:21.9

RA500 W1D3
TOP TIER HIIT
8 x 20 sec MAX EFFORT
with 10 sec rest
Do this Three Times
Rest 2 mins Between Each

View workout
04/18/24 v1:00/r...18 1,521m 3:17.2

CBDB’s Warmups No 05 (RA 10min)
Inspired by John Steventon (RowAlong) from his Aviron warmups. Interval pyramid (20-32 SPM) wit…

View workout
04/17/24 2:00 288m 3:28.3

RA 30/30 - b) 2 minute Cool Down
30x30 cool down
app.erg.zone

View workout
04/17/24 v3:00/r...12 5,939m 3:01.8

RA500 W1D2
BOTTOM TIER
4 x 9 min (1min rests)
Split into 3mins at 15/18/20spm
app.erg.zone…

View workout
04/17/24 4:00 541m 3:41.8

4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1ShEofpmM?si=qIa…

View workout
04/16/24 2:00 276m 3:37.3

RA 30/30 - b) 2 minute Cool Down
30x30 cool down
app.erg.zone

View workout