CBDB CBDB 30:00 row
5,122m
Meters
30:00.0
Time
2:55.7
Pace
259
Calories
| Average Watts | 65 |
|---|---|
| Calories Per Hour | 522 |
| Stroke Rate | 22 |
| Stroke Count | 678 |
| Drag Factor | 92 |
March 01, 2023 17:33:39
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 | 5,122m | 2:55.7 | 65 | 522 | 22 |
| 5:00.0 | 816m | 3:03.8 | 56 | 493 | 19 |
| 10:00.0 | 840m | 2:58.5 | 61 | 511 | 20 |
| 15:00.0 | 824m | 3:02.0 | 58 | 499 | 20 |
| 20:00.0 | 864m | 2:53.6 | 67 | 530 | 24 |
| 25:00.0 | 849m | 2:56.6 | 63 | 518 | 24 |
| 30:00.0 | 931m | 2:41.1 | 84 | 588 | 28 |
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RA 30/30-17
youtu.be/TjWI0bFBLy4
A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series.
Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace.
🚣15 / 10 / 5 mins intervals with no rest!🚣♀️
➔Pace Guide =
15mins at 20spm / 2K+ 18
10mins at 24spm / 2K+12
5 mins at 28spm / 2K+5 or faster
➔Effort = Starts at 5/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air by the end!
❗ This one sneaks up on you. The easy start soon gets the edges knocked off by hitting the 24spm - and when the 28spm comes along, you should be hanging on until the end! ❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-17 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