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CBDB CBDB 30:00 row

4,897m

Meters

30:00.0

Time

3:03.7

Pace

241

Calories

Average Watts56
Calories Per Hour494
Stroke Rate19
Stroke Count588
Drag Factor91

February 17, 2023 16:32:46

Workout
RowErg

Workout Type
Fixed Time

Weight Class
Hwt

Verified
Yes

Ranked
No

Entered
Erg Zone

RA 30/30-10
youtu.be/k5cnVjx8dYA

30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.
🚣BOTTOM intentisty row 🚣‍♀️
18/20/22/20/18spm x 3

➔Pace Guide = 2K+20/18/16/18/20
➔Effort = 5-6/10
➔Speech = Comfortable

*** The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.***

🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-10 under the RowAlong track which I've split the 30 minutes into 2 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) 🚥
app.erg.zone

Splits

Time Meters Pace Watts Cal/Hr S/M
30:00.0 4,897m 3:03.7 56 494 19
2:00.0 321m 3:06.9 54 484 18
4:00.0 324m 3:05.1 55 489 20
6:00.0 329m 3:02.3 58 498 22
8:00.0 324m 3:05.1 55 489 20
10:00.0 321m 3:06.9 54 484 18
12:00.0 324m 3:05.1 55 489 19
14:00.0 327m 3:03.4 57 494 20
16:00.0 336m 2:58.5 61 511 22
18:00.0 327m 3:03.4 57 494 20
20:00.0 327m 3:03.4 57 494 18
22:00.0 326m 3:04.0 56 493 18
24:00.0 328m 3:02.9 57 496 20
26:00.0 335m 2:59.1 61 509 22
28:00.0 325m 3:04.6 56 491 20
30:00.0 323m 3:05.7 55 487 18

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Workout Graph

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