CBDB CBDB 30:00 row
4,938m
Meters
30:00.0
Time
3:02.2
Pace
246
Calories
121
Heart Rate
| Average Watts | 58 |
|---|---|
| Calories Per Hour | 498 |
| Stroke Rate | 22 |
| Stroke Count | 666 |
| Drag Factor | 106 |
October 27, 2024 11:24:51
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 | 4,938m | 3:02.2 | 58 | 498 | 22 | 121 |
| 5:00.0 | 786m | 3:10.8 | 50 | 473 | 20 | 120 |
| 10:00.0 | 809m | 3:05.4 | 55 | 488 | 22 | 129 |
| 15:00.0 | 842m | 2:58.1 | 62 | 513 | 25 | 119 |
| 20:00.0 | 802m | 3:07.0 | 53 | 484 | 19 | 119 |
| 25:00.0 | 842m | 2:58.1 | 62 | 513 | 22 | 119 |
| 30:00.0 | 857m | 2:55.0 | 65 | 524 | 26 | 121 |
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RA5k W3S4 30min at 18/22/24/18/22/24spm
BOTTOM Tier fitness bulding workout on the Rowing Machine
For full information about the RowAlong 5K Plan. go to:
www.rowalong.c...
🚣 Week 3 Session 4 is 30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm 🚣♀️
Pace Guide = 18spm at 2K+20-22 (5K+15-17) then 22spm 4sec faster and 24spm 2sec faster
Effort Guide = 5-7
Speech = Comfortable
❗ This is one of the rare occasions where a BOTTOM tier workout has moments of feeling like a MID tier. But as you roll from the 24spm back into the 18spm again, it returns to a BOTTOM tier workout. ❗
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