CBDB CBDB v5:00/r...6 row
2,878m
Meters
17:00.0
Time
2:57.2
Pace
145
Calories
| Rest Distance | 0m |
|---|---|
| Rest Time | |
| Overall Distance | 2,878m |
| Overall Time | 17:00.0 |
| Average Watts | 63 |
|---|---|
| Calories Per Hour | 516 |
| Stroke Rate | 19 |
| Stroke Count | 331 |
| Drag Factor | 90 |
April 10, 2023 13:49:41
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 17:00.0 | 2,878m | 2:57.2 | 63 | 516 | 19 | |
| 5:00.0 | 847m | 2:57.0 | 63 | 516 | 20 | |
| 1:00.0 | 162m | 3:05.1 | 55 | 489 | 15 | |
| 5:00.0 | 856m | 2:55.2 | 65 | 523 | 20 | |
| 1:00.0 | 161m | 3:06.3 | 54 | 486 | 16 | |
| 5:00.0 | 854m | 2:55.6 | 65 | 522 | 20 | |
| 0:15.3 | 15m | 8:30.0 | 3 | 309 | ||
| r0m |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA 30/30-26
youtu.be/fgyAhEMpEsw
Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times.
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K + 18 (don't stress about pace for the 15's)
➔Effort = 5-6/10
➔Speech = Breathing a little harder, but ok to speak
❗ The 20spm part of this row should be 'bread and butter' for you. But the 15spm may slightly knock you out of your comfort zone. It's about slowing down the recovery to allow yourself to develop the right flow between the phases of the stroke - arms away, rock over hips, knees bend. If you're a bit sticky with your technique, this slow rate for 60 seconds will help.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-26 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
02:58 Warmup (continue when finished if needed)
09:18 Main Session
42:45 Cooldown and time to stretch while I sign off. B
app.erg.zone