CBDB CBDB 30:00 row
4,973m
Meters
30:00.0
Time
3:00.9
Pace
250
Calories
| Average Watts | 59 |
|---|---|
| Calories Per Hour | 503 |
| Stroke Rate | 21 |
| Stroke Count | 638 |
| Drag Factor | 93 |
March 03, 2023 18:02:45
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 | 4,973m | 3:00.9 | 59 | 503 | 21 |
| 6:00.0 | 964m | 3:06.7 | 54 | 485 | 18 |
| 12:00.0 | 989m | 3:02.0 | 58 | 499 | 22 |
| 18:00.0 | 1,055m | 2:50.6 | 70 | 542 | 26 |
| 24:00.0 | 990m | 3:01.8 | 58 | 500 | 22 |
| 30:00.0 | 975m | 3:04.6 | 56 | 491 | 18 |
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RA 30/30-19
youtu.be/lJ192HN-Ics
Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20
➔Effort = 5/10 to 8/10
➔Speech = Comfortable, then tough, should end ok again
❗ The rise through the rate and pace in this pyramid will increase your intensity for this row so you'll need to push to keep going. But before it gets too much, you'll go down the other side of the pyramid. The 22 and 18's won't be as easy as they were on the way up, but you'll feel the intensity back off as you come to a close.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-19 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) 🚥
00:00 Introduction
02:56 Warmup
09:36 Main Session
41:54 Cooldown and time to stretch while I sign off.
app.erg.zone