CBDB CBDB v2:00/r...20 row
5,212
Meters
30:00.0
Time
2:52.6
Pace
260
Calories
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 5,212 |
| Overall Time | 30:00.0 |
| Average Watts | 68 |
|---|---|
| Calories Per Hour | 533 |
| Stroke Rate | 22 |
| Stroke Count | 657 |
| Drag Factor | 83 |
March 05, 2022 17:38:32
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 30:00.0 | 5,212 | 2:52.6 | 68 | 533 | 22 |
| 2:00.0 | 328 | 3:02.9 | 57 | 496 | 21 |
| 1:00.0 | 200 | 2:30.0 | 104 | 656 | 27 |
| 2:00.0 | 323 | 3:05.7 | 55 | 487 | 20 |
| 1:00.0 | 193 | 2:35.4 | 93 | 620 | 27 |
| 2:00.0 | 327 | 3:03.4 | 57 | 494 | 20 |
| 1:00.0 | 199 | 2:30.7 | 102 | 651 | 27 |
| 2:00.0 | 320 | 3:07.5 | 53 | 482 | 19 |
| 1:00.0 | 197 | 2:32.2 | 99 | 641 | 27 |
| 2:00.0 | 318 | 3:08.6 | 52 | 479 | 18 |
| 1:00.0 | 198 | 2:31.5 | 101 | 646 | 27 |
| 2:00.0 | 319 | 3:08.0 | 53 | 481 | 19 |
| 1:00.0 | 203 | 2:27.7 | 108 | 673 | 30 |
| 2:00.0 | 321 | 3:06.9 | 54 | 484 | 18 |
| 1:00.0 | 196 | 2:33.0 | 98 | 635 | 27 |
| 2:00.0 | 327 | 3:03.4 | 57 | 494 | 20 |
| 1:00.0 | 197 | 2:32.2 | 99 | 641 | 26 |
| 2:00.0 | 329 | 3:02.3 | 58 | 498 | 22 |
| 1:00.0 | 200 | 2:30.0 | 104 | 656 | 27 |
| 2:00.0 | 329 | 3:02.3 | 58 | 498 | 19 |
| 1:00.0 | 199 | 2:30.7 | 102 | 651 | 27 |
Click on an interval to see the workout graph.
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Workout Graph
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youtu.be/NO_tgz2mHT4
Row two minutes soft, then 1 minute HARD!
Aim for around 2K+30 for the soft intervals, and then 2K-5 for the HARD intervals.
Please bookmark the 4min Warm up and the 2 min cool-down and load them up for those sections of the video session. I've kept this as just a 30 minute workout in case you wish to rank it.