CBDB CBDB v5:00/r...5 row
2,327m
Meters
15:01.0
Time
3:13.5
Pace
115
Calories
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 2,327m |
| Overall Time | 15:01.0 |
| Average Watts | 48 |
|---|---|
| Calories Per Hour | 466 |
| Stroke Rate | 21 |
| Stroke Count | 313 |
| Drag Factor | 91 |
February 20, 2023 16:25:14
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 15:01.0 | 2,327m | 3:13.5 | 48 | 466 | 21 | |
| 5:00.0 | 845m | 2:57.5 | 63 | 515 | 22 | |
| 1:00.0 | 107m | 4:40.3 | 16 | 354 | 13 | |
| 5:00.0 | 767m | 3:15.5 | 47 | 461 | 22 | |
| 1:00.0 | 149m | 3:21.3 | 43 | 447 | 16 | |
| 3:00.7 | 462m | 3:15.5 | 47 | 461 | 23 | |
| r0m |
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Workout Graph
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RA 30/30-12
youtu.be/ZMwizARZdSs
5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.
🚣BOTTOM intentisty row 🚣♀️
➔Pace Guide = 2K+16-18 - don't stress pace for the 15s
➔Effort = 6/10
➔Speech = Comfortable
*** 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow down. The 22spm is here to make sure you still get a good workout from this row, with the 15's there for you to focus on your technique.***
I totally mess up the first set of 15s and then totally forget the last set! I'm a minute late on them. I'm such a pro.... 😄
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-12 under the RowAlong track which I've split the 30 minutes into 6 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