CBDB CBDB 30:00 row
5,079m
Meters
30:00.0
Time
2:57.2
Pace
254
Calories
| Average Watts | 63 |
|---|---|
| Calories Per Hour | 516 |
| Stroke Rate | 22 |
| Stroke Count | 660 |
| Drag Factor | 94 |
February 07, 2023 19:38:02
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 | 5,079m | 2:57.2 | 63 | 516 | 22 |
| 3:00.0 | 481m | 3:07.1 | 53 | 483 | 18 |
| 6:00.0 | 490m | 3:03.6 | 56 | 494 | 20 |
| 9:00.0 | 503m | 2:58.9 | 61 | 510 | 22 |
| 12:00.0 | 515m | 2:54.7 | 66 | 525 | 24 |
| 15:00.0 | 536m | 2:47.9 | 74 | 554 | 26 |
| 18:00.0 | 483m | 3:06.3 | 54 | 486 | 18 |
| 21:00.0 | 495m | 3:01.8 | 58 | 500 | 20 |
| 24:00.0 | 506m | 2:57.8 | 62 | 514 | 22 |
| 27:00.0 | 523m | 2:52.0 | 69 | 536 | 24 |
| 30:00.0 | 547m | 2:44.5 | 79 | 570 | 26 |
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Workout Graph
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RA 30/30-05
youtu.be/X3A3bUrjWTE
A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice.
🚣MID intensity, hard (but not max) row 🚣♀️
➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase
➔Effort = 5/10 up to 8/10
➔Speech = Comfortable, but climing up to tough
*** Rising up from the slower rates and paces, this workout is a gradual burner. But by the time you get to the 24spm interval, it'll start to get tougher. By the time you hit the 26spm chunk, you should be around 2K+10 pace, and starting to feel it. But then, you drop back to 18spm and 2K+20 again - only to do it all over again.***
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