CBDB CBDB 30:00 row
4,884m
Meters
30:00.0
Time
3:04.2
Pace
243
Calories
| Average Watts | 56 |
|---|---|
| Calories Per Hour | 492 |
| Stroke Rate | 20 |
| Stroke Count | 594 |
| Drag Factor | 92 |
February 25, 2023 18:51:37
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 | 4,884m | 3:04.2 | 56 | 492 | 20 |
| 5:00.0 | 800m | 3:07.5 | 53 | 482 | 18 |
| 10:00.0 | 813m | 3:04.5 | 56 | 491 | 20 |
| 15:00.0 | 821m | 3:02.7 | 57 | 497 | 22 |
| 20:00.0 | 803m | 3:06.7 | 54 | 484 | 18 |
| 25:00.0 | 808m | 3:05.6 | 55 | 488 | 20 |
| 30:00.0 | 840m | 2:58.5 | 61 | 511 | 22 |
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RA 30/30-16
youtu.be/6WS4vohEtU8
Rise up through some stroke rates every 5 minutes in this fitness building 30 minute row
🚣BOTTOM intensity Workout🚣♀️
Row at 18/20/22/18/20/22spm - changing every 5 minutes
➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases
➔Effort = 5-10/10
➔Speech = Comfortable
*** The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace ***
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-16 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) 🚥
For the past few years, the Movember charity has asked men to grow a moustache in support of their work, and raise money. Although I'm not doing the facial hair thing, I have set up a Just Giving page if anyone wants to donate to them while rowing these sessions: www.justgiving.com/fundraising/rowalong-rowvember21
app.erg.zone