CBDB CBDB 30:00 row
4,889m
Meters
30:00.0
Time
3:04.0
Pace
243
Calories
| Average Watts | 56 |
|---|---|
| Calories Per Hour | 493 |
| Stroke Rate | 19 |
| Stroke Count | 569 |
| Drag Factor | 94 |
February 05, 2023 18:29:45
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 30:00.0 | 4,889m | 3:04.0 | 56 | 493 | 19 |
| 5:00.0 | 804m | 3:06.5 | 54 | 485 | 18 |
| 10:00.0 | 826m | 3:01.5 | 58 | 501 | 20 |
| 15:00.0 | 806m | 3:06.1 | 54 | 486 | 18 |
| 20:00.0 | 825m | 3:01.8 | 58 | 500 | 20 |
| 25:00.0 | 810m | 3:05.1 | 55 | 489 | 18 |
| 30:00.0 | 819m | 3:03.1 | 57 | 496 | 20 |
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Workout Graph
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RA 30/30-04
youtu.be/3_pHmz-Doxg
Slow it down but keep it interesting by changing the stroke rate between 18 and 20spm every 5 minutes.
🚣A BOTTOM intensity, regenerative row 🚣♀️
➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20
➔Effort = 5/10
➔Speech = Comfortable
*** After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness ***
The warm up and cool down are seperate sessions on this RA track. I suggest bookmarking them to be able to load them up quickly.
app.erg.zone