CBDB CBDB v4:00/1:22r...6 row
2,250
Meters
16:09.6
Time
3:35.4
Pace
112
Calories
95
Heart Rate
| Rest Distance | 20 |
|---|---|
| Rest Time | 1:22.0 |
| Overall Distance | 2,270 |
| Overall Time | 17:31.6 |
| Average Watts | 35 |
|---|---|
| Calories Per Hour | 420 |
| Stroke Rate | 18 |
| Stroke Count | 299 |
| Drag Factor | 76 |
April 06, 2025 17:19:40
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 16:09.6 | 2,250 | 3:35.4 | 35 | 420 | 18 | 95 | |
| 4:00.0 | 489 | 4:05.3 | 24 | 381 | 16 | 90 | |
| r: 1:22 | 20 | ||||||
| 4:00.0 | 462 | 4:19.7 | 20 | 368 | 17 | 100 | |
| 1:00.0 | 173 | 2:53.4 | 67 | 530 | 27 | 120 | |
| 4:00.0 | 631 | 3:10.1 | 51 | 475 | 20 | 85 | |
| 1:00.0 | 176 | 2:50.4 | 71 | 543 | 26 | 90 | |
| 2:09.6 | 323 | 3:20.6 | 43 | 449 | 19 | 109 | |
| r20 |
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Workout Graph
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RA HM W06R3 & RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.
The main session is a straight 30 minutes rather than splitting the intervals due to the pause that the monitor introduces even with 0 rests.
app.erg.zone