CBDB CBDB 30:00 row
5,312m
Meters
30:00.0
Time
2:49.4
Pace
269
Calories
| Average Watts | 72 |
|---|---|
| Calories Per Hour | 547 |
| Stroke Rate | 22 |
| Stroke Count | 673 |
| Drag Factor | 88 |
April 11, 2023 18:03:38
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 30:00.0 | 5,312m | 2:49.4 | 72 | 547 | 22 |
| 2:00.0 | 324m | 3:05.1 | 55 | 489 | 18 |
| 4:00.0 | 338m | 2:57.5 | 63 | 515 | 18 |
| 6:00.0 | 353m | 2:49.9 | 71 | 545 | 22 |
| 8:00.0 | 344m | 2:54.4 | 66 | 527 | 22 |
| 10:00.0 | 358m | 2:47.5 | 74 | 555 | 24 |
| 12:00.0 | 366m | 2:43.9 | 79 | 573 | 23 |
| 14:00.0 | 374m | 2:40.4 | 85 | 591 | 26 |
| 16:00.0 | 377m | 2:39.1 | 87 | 598 | 26 |
| 18:00.0 | 356m | 2:48.5 | 73 | 551 | 24 |
| 20:00.0 | 360m | 2:46.6 | 76 | 560 | 24 |
| 22:00.0 | 345m | 2:53.9 | 67 | 528 | 22 |
| 24:00.0 | 343m | 2:54.9 | 65 | 525 | 23 |
| 26:00.0 | 336m | 2:58.5 | 61 | 511 | 18 |
| 28:00.0 | 337m | 2:58.0 | 62 | 513 | 18 |
| 30:00.0 | 403m | 2:28.8 | 106 | 664 | 29 |
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RA 30/30-27
youtu.be/-CqUAXmGDwU
This is a repeat of Day 21. My favourite row of the series.
Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST
🚣MID Tier row on my Intensity Pyramid🚣♀️
4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end
➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster
➔Effort = 5/10 to 8/10
➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!
❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗
I've made them all 2 minute intervals to keep this as a rankable 30 minute workout, without any pauses between the rate changes.
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-21 under the RowAlong track which I've split the 30 minutes into 2 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) 🚥
This row was originally streamed live through YouTube, but I've edited on a proper intro and outro.
00:00 Introduction
02:34 Warmup
08:32 Main Session
40:06 Cooldown and time to stretch while I sign off.
app.erg.zone