CBDB CBDB 33:24 row
5,475
Meters
33:24.8
Time
3:03.0
Pace
273
Calories
100
Heart Rate
| Average Watts | 57 |
|---|---|
| Calories Per Hour | 496 |
| Stroke Rate | 19 |
| Stroke Count | 653 |
| Drag Factor | 89 |
March 31, 2025 17:37:18
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 33:24.8 | 5,475 | 3:03.0 | 57 | 496 | 19 | 100 |
| 5:00.0 | 753 | 3:19.2 | 44 | 452 | 20 | 95 |
| 10:00.0 | 828 | 3:01.1 | 59 | 502 | 20 | 98 |
| 15:00.0 | 852 | 2:56.0 | 64 | 520 | 20 | 65 |
| 20:00.0 | 856 | 2:55.2 | 65 | 523 | 20 | 112 |
| 25:00.0 | 845 | 2:57.5 | 63 | 515 | 20 | 110 |
| 30:00.0 | 834 | 2:59.8 | 60 | 507 | 20 | 115 |
| 33:24.8 | 507 | 3:21.9 | 42 | 446 | 18 | 108 |
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RA HM W05R5
BOTTOM Tier Workout
Row 55mins at 20spm - take 5 power strokes every five minutes
Pace Guide = 2K+18-22 for most - then at least 3sec faster for power strokes
Effort = 5-6/10 (7-8 for power strokes)
Speech = Comfortable
Pick your pace for the main chunk of the row for how you're feeling. If you think you can get through a 55 minute row at 2K+18 - then maybe start there, but don't worry if the power strokes mean you need to back off as the row continues.
If you are unsure, just start at the 2K+22 range - that's where I sat for the last 20 minutes of the row, and I got a really good bottom tier work out from this.
app.erg.zone