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CBDB CBDB 30:00 row

4,953

Meters

30:00.0

Time

3:01.7

Pace

243

Calories

116

Heart Rate

Average Watts58
Calories Per Hour500
Stroke Rate19
Stroke Count586
Drag Factor121

February 04, 2025 17:58:43

Workout
RowErg

Workout Type
Fixed Time

Weight Class
Hwt

Verified
Yes

Ranked
No

Entered
Erg Zone

RA HM W03R4 & RA 30/30-10
youtu.be/k5cnVjx8dYA

30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.
🚣BOTTOM intentisty row 🚣‍♀️
18/20/22/20/18spm x 3

➔Pace Guide = 2K+20/18/16/18/20
➔Effort = 5-6/10
➔Speech = Comfortable

*** The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.***

🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-10 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) 🚥
app.erg.zone

Splits

Time Meters Pace Watts Cal/Hr S/M
30:00.0 4,953 3:01.7 58 500 19 116
2:00.0 311 3:12.9 49 467 18 99
4:00.0 330 3:01.8 58 500 20 110
6:00.0 335 2:59.1 61 509 22 115
8:00.0 327 3:03.4 57 494 20 121
10:00.0 323 3:05.7 55 487 18 115
12:00.0 325 3:04.6 56 491 18 98
14:00.0 339 2:56.9 63 517 19 120
16:00.0 342 2:55.4 65 523 22 125
18:00.0 330 3:01.8 58 500 20 119
20:00.0 321 3:06.9 54 484 18 120
22:00.0 323 3:05.7 55 487 18 113
24:00.0 333 3:00.1 60 505 20 123
26:00.0 343 2:54.9 65 525 22 125
28:00.0 340 2:56.4 64 519 20 124
30:00.0 330 3:01.8 58 500 18 119

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Workout Graph

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