CBDB CBDB 5x8:00/1:00r row
5,051
Meters
40:00.0
Time
3:57.5
Pace
253
Calories
91
Heart Rate
| Rest Distance | 220 |
|---|---|
| Rest Time | 5:00.0 |
| Overall Distance | 5,271 |
| Overall Time | 45:00.0 |
| Average Watts | 26 |
|---|---|
| Calories Per Hour | 389 |
| Stroke Rate | 16 |
| Stroke Count | 652 |
| Drag Factor | 84 |
November 10, 2024 09:35:41
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 40:00.0 | 5,051 | 3:57.5 | 26 | 389 | 16 | 91 |
| 8:00.0 | 818 | 4:53.3 | 14 | 347 | 15 | 75 |
| 8:00.0 | 1,223 | 3:16.2 | 46 | 459 | 20 | 100 |
| 8:00.0 | 977 | 4:05.6 | 24 | 381 | 16 | 89 |
| 8:00.0 | 1,148 | 3:29.0 | 38 | 431 | 17 | 105 |
| 8:00.0 | 886 | 4:30.8 | 18 | 360 | 14 | 90 |
| r220 |
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Workout Graph
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RA5k W4S4 - 5 x 8 mins
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:
youtu.be/yZ8N7WAQxIc?si=76q6mhLUGX9z6mmB
* Week 4 Session 4 is 5 x 8 mins with 1 min rests at 18/20/22/20/18spm
Pace Guide = 5K+15-17 to start - 2 sec faster for 20spm
- 2 sec faster for 22spm
Effort Guide = 5-6
Speech = Mostly comfortable (the 22 may be slightly
tougher)
app.erg.zone