CBDB CBDB 30:00 row
5,099
Meters
30:00.0
Time
2:56.5
Pace
254
Calories
| Average Watts | 64 |
|---|---|
| Calories Per Hour | 508 |
| Stroke Rate | 19 |
| Stroke Count | 591 |
| Drag Factor | 99 |
December 28, 2023 18:21:48
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Ranked
No
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 30:00.0 | 5,099 | 2:56.5 | 64 | 508 | 254 | 19 |
| 3:00.0 | 505 | 2:58.2 | 62 | 500 | 25 | 20 |
| 6:00.0 | 517 | 2:54.0 | 66 | 520 | 26 | 20 |
| 9:00.0 | 511 | 2:56.1 | 64 | 520 | 26 | 20 |
| 12:00.0 | 518 | 2:53.7 | 67 | 520 | 26 | 20 |
| 15:00.0 | 521 | 2:52.7 | 68 | 520 | 26 | 20 |
| 18:00.0 | 510 | 2:56.4 | 64 | 500 | 25 | 20 |
| 21:00.0 | 507 | 2:57.5 | 63 | 500 | 25 | 20 |
| 24:00.0 | 501 | 2:59.6 | 60 | 500 | 25 | 20 |
| 27:00.0 | 505 | 2:58.2 | 62 | 500 | 25 | 20 |
| 30:00.0 | 505 | 2:58.2 | 62 | 500 | 25 | 19 |
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Workout Graph
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12 Rows - Day 04
4 Power Strokes: youtu.be/ZnS_qHTp7ho
Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace
➔Effort = 5-6/10 (more for the power strokes)
➔Speech = Comfortable
❗ A very simple low intensity row - but borken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace of the row by about 5 seconds when doing the power strokes. ❗
🚥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, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
app.erg.zone