CBDB CBDB 30:00 row
3,855m
Meters
30:00.0
Time
3:53.4
Pace
192
Calories
| Average Watts | 28 |
|---|---|
| Calories Per Hour | 394 |
| Stroke Rate | 16 |
| Stroke Count | 490 |
| Drag Factor | 91 |
February 24, 2023 17:45:47
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 | 3,855m | 3:53.4 | 28 | 394 | 16 |
| 5:00.0 | 807m | 3:05.8 | 55 | 487 | 20 |
| 10:00.0 | 738m | 3:23.2 | 42 | 443 | 18 |
| 15:00.0 | 497m | 5:01.8 | 13 | 343 | 13 |
| 20:00.0 | 553m | 4:31.2 | 18 | 360 | 15 |
| 25:00.0 | 651m | 3:50.4 | 29 | 398 | 17 |
| 30:00.0 | 609m | 4:06.3 | 23 | 380 | 16 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA 30/30-15 - Bon Jovi Day!!
We're Half Way there!
youtu.be/hOVa-5IyTUs
Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers!
🚣MID intensity Workout🚣♀️
➔Pace Guide = Start at 2K+15 or faster
➔Effort = Starts at 4/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air by the end!
*** It's Bon Jovi day - we're half way there! (Wait for the end for a very special tribute). And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!! ***
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-15 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) 🚥
app.erg.zone