CBDB CBDB 40:12 row
6,438
Meters
40:12.1
Time
3:07.3
Pace
321
Calories
117
Heart Rate
| Average Watts | 53 |
|---|---|
| Calories Per Hour | 483 |
| Stroke Rate | 18 |
| Stroke Count | 759 |
| Drag Factor | 65 |
January 27, 2025 17:43:20
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 40:12.1 | 6,438 | 3:07.3 | 53 | 483 | 18 | 117 |
| 10:00.0 | 1,622 | 3:04.9 | 55 | 490 | 20 | 104 |
| 20:00.0 | 1,599 | 3:07.6 | 53 | 482 | 18 | 121 |
| 30:00.0 | 1,615 | 3:05.7 | 55 | 487 | 20 | 123 |
| 40:00.0 | 1,591 | 3:08.5 | 52 | 479 | 18 | 120 |
| 40:12.2 | 12 | 8:28.3 | 3 | 309 | 0 | 120 |
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RA HM W02R5 & RA500 W2D5
youtu.be/7LoHUOl6e-o?si=Tqt1pQ_IKDrYDtvA
BOTTOM TIER
40 mins alternating 20/18spm
Change every 10 minutes
BOTTOM Tier Workout
For full information about the RowAlong 500m Plan. go to:
www.rowalong.com/500m-plan
* Week 2 Session 5 is 40mins alternating 20/18spm every 10 mins
Pace Guide = 2K+20-22
Effort = 5-6/10
Speech = Comfortable
HR MAF = 180-age
HR % = between 65 and 75% maxHR
!
Let your heart rate drift up. Don't worry about hitting your MAf or 65-75 range instantly. It took me until about 12 minutes in to get near my 135bpm. !
This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier.
app.erg.zone