CBDB CBDB v4:30/r...12 row
5,005m
Meters
30:00.0
Time
2:59.8
Pace
247
Calories
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 5,005m |
| Overall Time | 30:00.0 |
| Average Watts | 60 |
|---|---|
| Calories Per Hour | 507 |
| Stroke Rate | 22 |
| Stroke Count | 689 |
| Drag Factor | 91 |
February 16, 2023 16:21:49
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 5,005m | 2:59.8 | 60 | 507 | 22 | |
| 4:30.0 | 747m | 3:00.7 | 59 | 504 | 23 | |
| 0:30.0 | 91m | 2:44.8 | 78 | 568 | 28 | |
| 4:30.0 | 739m | 3:02.6 | 57 | 497 | 22 | |
| 0:30.0 | 93m | 2:41.2 | 83 | 587 | 28 | |
| 4:30.0 | 738m | 3:02.9 | 57 | 496 | 22 | |
| 0:30.0 | 94m | 2:39.5 | 86 | 596 | 28 | |
| 4:30.0 | 739m | 3:02.6 | 57 | 497 | 23 | |
| 0:30.0 | 92m | 2:43.0 | 81 | 577 | 28 | |
| 4:30.0 | 736m | 3:03.4 | 57 | 495 | 22 | |
| 0:30.0 | 94m | 2:39.5 | 86 | 596 | 30 | |
| 4:30.0 | 750m | 3:00.0 | 60 | 506 | 22 | |
| 0:30.0 | 96m | 2:36.2 | 92 | 615 | 28 | |
| r0m |
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Workout Graph
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RA 30/30-09
youtu.be/9VH4-etdH-Q
Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)
🚣MID intentisty row 🚣♀️
➔Pace Guide = 2K+16 (Then 30 seconds fast)
➔Effort = 7/10
➔Speech = Getting tough
*** 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier, but you'll have to put in some ooomf.***
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-9 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction
03:12 Warmup
09:50 Main Session
40:51 Cooldown and time to stretch while I sign off.
app.erg.zone