CBDB CBDB v2:00/r...20 row
4,449
Meters
30:00.0
Time
3:22.2
Pace
224
Calories
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 4,449 |
| Overall Time | 30:00.0 |
| Average Watts | 42 |
|---|---|
| Calories Per Hour | 445 |
| Stroke Rate | 20 |
| Stroke Count | 622 |
| Drag Factor | 93 |
February 04, 2023 17:40:58
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 30:00.0 | 4,449 | 3:22.2 | 42 | 445 | 20 |
| 2:00.0 | 302 | 3:18.6 | 45 | 453 | 18 |
| 1:00.0 | 199 | 2:30.7 | 102 | 651 | 28 |
| 2:00.0 | 296 | 3:22.7 | 42 | 444 | 19 |
| 1:00.0 | 190 | 2:37.8 | 89 | 606 | 27 |
| 2:00.0 | 285 | 3:30.5 | 38 | 429 | 19 |
| 1:00.0 | 195 | 2:33.8 | 96 | 630 | 28 |
| 2:00.0 | 241 | 4:08.9 | 23 | 378 | 17 |
| 1:00.0 | 193 | 2:35.4 | 93 | 620 | 26 |
| 2:00.0 | 249 | 4:00.9 | 25 | 386 | 16 |
| 1:00.0 | 195 | 2:33.8 | 96 | 630 | 28 |
| 2:00.0 | 276 | 3:37.3 | 34 | 417 | 18 |
| 1:00.0 | 190 | 2:37.8 | 89 | 606 | 28 |
| 2:00.0 | 229 | 4:22.0 | 19 | 366 | 18 |
| 1:00.0 | 194 | 2:34.6 | 95 | 625 | 27 |
| 2:00.0 | 228 | 4:23.1 | 19 | 366 | 18 |
| 1:00.0 | 195 | 2:33.8 | 96 | 630 | 28 |
| 2:00.0 | 210 | 4:45.7 | 15 | 351 | 15 |
| 1:00.0 | 195 | 2:33.8 | 96 | 630 | 28 |
| 2:00.0 | 195 | 5:07.6 | 12 | 341 | 15 |
| 1:00.0 | 207 | 2:24.9 | 115 | 695 | 30 |
Click on an interval to see the workout graph.
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Workout Graph
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RA 30/30-03
youtu.be/NO_tgz2mHT4
Row two minutes soft, then 1 minute HARD!
Aim for around 2K+30 for the soft intervals, and then 2K-5 for the HARD intervals.
Please bookmark the 4min Warm up and the 2 min cool-down and load them up for those sections of the video session. I've kept this as just a 30 minute workout in case you wish to rank it.
app.erg.zone