CBDB CBDB v4:00/1:28r...2 row
3,508
Meters
24:00.0
Time
3:25.2
Pace
175
Calories
102
Heart Rate
| Rest Distance | 226 |
|---|---|
| Rest Time | 3:28.0 |
| Overall Distance | 3,734 |
| Overall Time | 27:28.0 |
| Average Watts | 40 |
|---|---|
| Calories Per Hour | 439 |
| Stroke Rate | 18 |
| Stroke Count | 435 |
| Drag Factor | 97 |
May 11, 2025 09:26:31
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 24:00.0 | 3,508 | 3:25.2 | 40 | 439 | 18 | 102 | |
| 4:00.0 | 552 | 3:37.3 | 34 | 417 | 19 | 99 | |
| r: 1:28 | 214 | ||||||
| 20:00.0 | 2,955 | 3:23.0 | 42 | 443 | 18 | 103 | |
| r: 2:00 | 12 | ||||||
| r226 |
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Workout Graph
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RA HM W07R2 & RA80 - 2 x 20min - 10KW7S5
10KW7S5 - youtu.be/F1dGXXV01GQ
Get used to working at tempo pace as you row for 20 minutes at a good hard pace.... twice. Not a max pace - not a slow pace - but a good hard pace.
🚣2 x 20mins at 24spm with 2 min rests 🚣♀️
➔Pace Guide = 2K+12 (Read YouTube video description for info about 2K pace)
➔Effort = 8/10
➔Speech = Tough
âť— For those training for a 10K, 2K+12 pace is likely to be slower than the average pace you're likely be to rowing at. You may start your 10K around 2K+12 pace, but as the Km's tick off, you'll improve your pace. So when you think about it - this is easy! âť—
app.erg.zone