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CBDB CBDB v1:00/1:00r...9 row

1,802

Meters

8:00.0

Time

2:13.1

Pace

78

Calories

126

Heart Rate

Rest Distance334
Rest Time6:00.0
Overall Distance2,136
Overall Time14:00.0
Average Watts148
Calories Per Hour809
Stroke Rate29
Stroke Count237
Drag Factor69

April 25, 2024 17:37:33

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

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

TOP Tier Workout
For full information about the RowAlong 500m Plan. go to:
www.rowalong.com/500m-plan
* Week 2 Session 2 is 4 x 1/1min + 4 x 30s/30s + 4 x 15s/15s -
After a 20 minute warm-up (This is an intense row that you will need to be very warm for) - Row:
The 4 x 1min on 1min off should be at 2K-5 pace (or 500m + 6/7) Hold this pace
Then Speed up on 30s/30s if you can - 2K-10
Then Speed up on 15s/15s if you can - aim for 500m pace
The most important thing here is that you hold your pace on the 4x1/1 - don't push past your pace and leave yourself unable to complete. But you MUST hold your 2K-5 pace through all 4 intervals.
Then, speed up to what you want in the 30second intervals, and again in the 15 second intervals.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
8:00.0 1,802 2:13.1 148 809 29 126
1:00.0 191 2:37.0 90 610 31 114
r: 1:00 56
1:00.0 198 2:31.5 101 646 31 101
r: 1:00 42
1:00.0 194 2:34.6 95 625 31 132
r: 1:00 50
1:00.0 195 2:33.8 96 630 31 132
r: 1:00 30
0:30.0 100 2:30.0 104 656 34 122
r: 0:30 39
0:30.0 105 2:22.8 120 713 36 132
r: 0:30 37
0:30.0 106 2:21.5 124 725 34 134
r: 0:30 44
0:30.0 109 2:17.6 134 762 36 117
r: 0:30 36
2:00.0 305 3:16.7 46 458 21 139
r334

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