CBDB CBDB v4:00/1:41r...12 row
6,014
Meters
36:00.0
Time
2:59.5
Pace
299
Calories
94
Heart Rate
| Rest Distance | 50 |
|---|---|
| Rest Time | 3:20.0 |
| Overall Distance | 6,064 |
| Overall Time | 39:20.0 |
| Average Watts | 60 |
|---|---|
| Calories Per Hour | 507 |
| Stroke Rate | 18 |
| Stroke Count | 678 |
| Drag Factor | 79 |
March 24, 2025 18:12:45
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 36:00.0 | 6,014 | 2:59.5 | 60 | 507 | 18 | 94 | |
| 4:00.0 | 595 | 3:21.6 | 43 | 446 | 18 | 79 | |
| r: 1:41 | 16 | ||||||
| 3:00.0 | 493 | 3:02.5 | 58 | 497 | 18 | 90 | |
| 3:00.0 | 510 | 2:56.4 | 64 | 519 | 20 | 102 | |
| 3:00.0 | 494 | 3:02.1 | 58 | 499 | 18 | 86 | |
| 3:00.0 | 512 | 2:55.7 | 64 | 521 | 20 | 109 | |
| 3:00.0 | 504 | 2:58.5 | 61 | 511 | 18 | 101 | |
| 3:00.0 | 514 | 2:55.0 | 65 | 524 | 20 | 100 | |
| 3:00.0 | 503 | 2:58.9 | 61 | 510 | 18 | 87 | |
| 3:00.0 | 516 | 2:54.4 | 66 | 527 | 20 | 109 | |
| 3:00.0 | 534 | 2:48.5 | 73 | 551 | 18 | 84 | |
| 3:00.0 | 527 | 2:50.7 | 70 | 541 | 20 | 101 | |
| r: 1:39 | 34 | ||||||
| 2:00.0 | 312 | 3:12.3 | 49 | 469 | 18 | 95 | |
| r50 |
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RA HM W05R3 & RA82 - 30 mins - 10KW8S2
10KW8S2 - youtu.be/_MAjJtzovCs
Splitting a 30 minute row into 3 minute chunks really makes time fly in this workout.
🚣Alternate 18spm and 20spm every 3 minutes 🚣♀️
➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)
➔Effort = 5/10 - maybe 6
➔Speech = Comfortable
❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a 10K time trial) this should be kept to pace to give you time to work on your stroke and build your core fitness up. ❗
*** If you want individual split data, or make this a rankable 30 minute workout, duplicate this workout, remove the warm up and cooldown, then set the splits to 3 minutes. Add in the stroke rate and pace targets too if you wish. ***
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