CBDB CBDB 30:00 row
4,747m
Meters
30:00.0
Time
3:09.5
Pace
236
Calories
107
Heart Rate
| Average Watts | 51 |
|---|---|
| Calories Per Hour | 476 |
| Stroke Rate | 19 |
| Stroke Count | 597 |
| Drag Factor | 123 |
November 03, 2024 17:29:26
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 | 4,747m | 3:09.5 | 51 | 476 | 19 | 107 |
| 5:00.0 | 722m | 3:27.7 | 39 | 434 | 19 | 94 |
| 10:00.0 | 803m | 3:06.7 | 54 | 484 | 20 | 112 |
| 15:00.0 | 803m | 3:06.7 | 54 | 484 | 20 | 108 |
| 20:00.0 | 804m | 3:06.5 | 54 | 485 | 20 | 109 |
| 25:00.0 | 806m | 3:06.1 | 54 | 486 | 20 | 113 |
| 30:00.0 | 810m | 3:05.1 | 55 | 489 | 20 | 110 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA5k W4S2 - 30 mins 20spm
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan.
youtu.be/ACFMeRq55Qw?si=5b9SOxPaJoEqRmIO
* Week 4 Session 2 is 30 mins at 20spm
Pace Guide = 2K+18-20 (5K+13-15)
Effort Guide = 5-6
Speech = Comfortable
app.erg.zone