CBDB CBDB v4:00/2:03r...4 row
4,263
Meters
25:31.7
Time
2:59.6
Pace
216
Calories
133
Heart Rate
| Rest Distance | 36 |
|---|---|
| Rest Time | 11:03.0 |
| Overall Distance | 4,299 |
| Overall Time | 36:34.7 |
| Average Watts | 60 |
|---|---|
| Calories Per Hour | 507 |
| Stroke Rate | 23 |
| Stroke Count | 599 |
| Drag Factor | 81 |
January 23, 2025 18:03:55
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 25:31.7 | 4,263 | 2:59.6 | 60 | 507 | 23 | 133 | |
| 4:00.0 | 568 | 3:31.2 | 37 | 427 | 19 | 100 | |
| r: 2:03 | 11 | ||||||
| 8:00.0 | 1,392 | 2:52.4 | 68 | 535 | 25 | 142 | |
| r: 3:00 | 15 | ||||||
| 8:00.0 | 1,394 | 2:52.1 | 69 | 536 | 25 | 135 | |
| r: 3:00 | 10 | ||||||
| 5:31.7 | 908 | 3:02.6 | 57 | 497 | 24 | 142 | |
| r36 |
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Workout Graph
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RA HM W02R3 & RA81 - 5 x 8mins - 10KW8S1
10KW8S1 - youtu.be/qNsh2cs6RNg
Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout.
🚣5 x 8mins with 3 min rests - split the 8 minutes in half 🚣♀️
➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes
➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)
➔Speech = Tough - then unlikely!
âť— The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. âť—
If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed.
Oh - and you can tell how hot and steamy it got for me - as the camera couldn't take the change in climate in my studio and went all weird with colours for a short while. Sorry...
***** If you want exact split data, create a new workout in Ergzone and set it as 4min/4min with 0 rest between - then 3 min rests - then repeat that 5 times.. *****
app.erg.zone