CBDB CBDB 30:00 row
4,665m
Meters
30:00.0
Time
3:12.9
Pace
232
Calories
134
Heart Rate
| Average Watts | 49 |
|---|---|
| Calories Per Hour | 467 |
| Stroke Rate | 23 |
| Stroke Count | 679 |
| Drag Factor | 76 |
March 13, 2024 18:10:51
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 | 4,665m | 3:12.9 | 49 | 467 | 23 | 134 |
| 6:00.0 | 920m | 3:15.6 | 47 | 460 | 23 | 151 |
| 12:00.0 | 896m | 3:20.8 | 43 | 448 | 23 | 121 |
| 18:00.0 | 923m | 3:15.0 | 47 | 462 | 23 | 128 |
| 24:00.0 | 963m | 3:06.9 | 54 | 484 | 23 | 132 |
| 30:00.0 | 962m | 3:07.1 | 53 | 483 | 23 | 138 |
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Get Fit - Row 08 - 3/2/1 at 20/24/28spm
youtu.be/2rn3CElEEm0
Row 3 minutes at a low intensity at 20spm
Row 2 minutes at 24spm - around 5-6 seconds faster.
Row 1 minute at 28spm - around 5-6 seconds faster.
Do this 5 times.
Due to the delays in the Concept2 as it ticks over between intervals, I've set this up as 5 x 6 minute intervals. Feel free to duplicate this workout and programme it as a 3/2/1 x 5 row.
app.erg.zone