CBDB CBDB v2:00/r...11 row
2,408m
Meters
12:00.0
Time
2:29.5
Pace
128
Calories
| Rest Distance | 1,396m |
|---|---|
| Rest Time | 20:00.0 |
| Overall Distance | 3,804m |
| Overall Time | 32:00.0 |
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 660 |
| Stroke Rate | 28 |
| Stroke Count | 344 |
| Drag Factor | 91 |
February 18, 2023 13:41:27
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 12:00.0 | 2,408m | 2:29.5 | 105 | 660 | 28 | |
| 2:00.0 | 308m | 3:14.8 | 47 | 462 | 18 | |
| 1:00.0 | 202m | 2:28.5 | 107 | 667 | 30 | |
| r: 2:00 | 171m | |||||
| 1:00.0 | 207m | 2:24.9 | 115 | 695 | 30 | |
| r: 2:00 | 171m | |||||
| 1:00.0 | 208m | 2:24.2 | 117 | 701 | 30 | |
| r: 2:00 | 182m | |||||
| 1:00.0 | 205m | 2:26.3 | 112 | 684 | 29 | |
| r: 2:00 | 157m | |||||
| 1:00.0 | 211m | 2:22.1 | 122 | 719 | 31 | |
| r: 2:00 | 160m | |||||
| 1:00.0 | 210m | 2:22.8 | 120 | 713 | 31 | |
| r: 2:00 | 130m | |||||
| 1:00.0 | 210m | 2:22.8 | 120 | 713 | 31 | |
| r: 2:00 | 76m | |||||
| 1:00.0 | 214m | 2:20.1 | 127 | 737 | 32 | |
| r: 2:00 | 129m | |||||
| 1:00.0 | 215m | 2:19.5 | 129 | 743 | 31 | |
| r: 2:00 | 136m | |||||
| 1:00.0 | 219m | 2:16.9 | 136 | 768 | 31 | |
| r: 2:00 | 84m | |||||
| r1,396m |
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Workout Graph
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RA 30/30-11
youtu.be/_js7it_ePUU
10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout.
🚣TOP intentisty row 🚣♀️
➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10
➔Effort = 2/10 then 10/10
➔Speech = Comfortable then VERY hard.
*** This is a re-run of Day 3's workout - except where last time, we tried to keep the pace at around 2K+30-40 - this time, if you want to stop and try to recover - do it. It's what I do in this workout, and the results compared to last week are very interesting.***
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-11 under the RowAlong track which I've split the 30 minutes into 1 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