CBDB CBDB 30:00 row
4,993
Meters
30:00.0
Time
3:00.2
Pace
250
Calories
121
Heart Rate
| Average Watts | 60 |
|---|---|
| Calories Per Hour | 505 |
| Stroke Rate | 20 |
| Stroke Count | 599 |
| Drag Factor | 102 |
January 14, 2025 18:28:00
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 | 4,993 | 3:00.2 | 60 | 505 | 20 | 121 |
| 5:00.0 | 781 | 3:12.0 | 49 | 470 | 18 | 107 |
| 10:00.0 | 828 | 3:01.1 | 59 | 502 | 20 | 117 |
| 15:00.0 | 860 | 2:54.4 | 66 | 527 | 22 | 123 |
| 20:00.0 | 819 | 3:03.1 | 57 | 496 | 18 | 123 |
| 25:00.0 | 840 | 2:58.5 | 61 | 511 | 20 | 126 |
| 30:00.0 | 866 | 2:53.2 | 67 | 531 | 22 | 130 |
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Workout Graph
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RA HM W01R2
RA 30/30-16
youtu.be/6WS4vohEtU8
Rise up through some stroke rates every 5 minutes in this fitness building 30 minute row
🚣BOTTOM intensity Workout🚣♀️
Row at 18/20/22/18/20/22spm - changing every 5 minutes
➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases
➔Effort = 5-10/10
➔Speech = Comfortable
*** The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace ***
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-16 under the RowAlong track which I've split the 30 minutes into 5 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