CBDB CBDB v5:00/r...10 row
4,647
Meters
30:00.0
Time
3:13.6
Pace
232
Calories
115
Heart Rate
| Rest Distance | 0 |
|---|---|
| Rest Time | |
| Overall Distance | 4,647 |
| Overall Time | 30:00.0 |
| Average Watts | 48 |
|---|---|
| Calories Per Hour | 465 |
| Stroke Rate | 19 |
| Stroke Count | 578 |
| Drag Factor | 67 |
January 26, 2025 09:22:21
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 | 4,647 | 3:13.6 | 48 | 465 | 19 | 115 |
| 5:00.0 | 448 | 5:34.8 | 9 | 332 | 15 | 94 |
| 1:00.0 | 124 | 4:01.9 | 25 | 385 | 14 | 92 |
| 5:00.0 | 829 | 3:00.9 | 59 | 503 | 22 | 110 |
| 1:00.0 | 169 | 2:57.5 | 63 | 515 | 15 | 103 |
| 5:00.0 | 863 | 2:53.8 | 67 | 529 | 21 | 121 |
| 1:00.0 | 173 | 2:53.4 | 67 | 530 | 16 | 118 |
| 5:00.0 | 854 | 2:55.6 | 65 | 522 | 20 | 131 |
| 1:00.0 | 169 | 2:57.5 | 63 | 515 | 16 | 127 |
| 5:00.0 | 863 | 2:53.8 | 67 | 529 | 22 | 124 |
| 1:00.0 | 159 | 3:08.6 | 52 | 479 | 16 | 127 |
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Workout Graph
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RA HM W02R4 & RA 30/30-12
youtu.be/ZMwizARZdSs
5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.
🚣BOTTOM intentisty row 🚣♀️
➔Pace Guide = 2K+16-18 - don't stress pace for the 15s
➔Effort = 6/10
➔Speech = Comfortable
*** 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow down. The 22spm is here to make sure you still get a good workout from this row, with the 15's there for you to focus on your technique.***
I totally mess up the first set of 15s and then totally forget the last set! I'm a minute late on them. I'm such a pro.... 😄
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-12 under the RowAlong track which I've split the 30 minutes into 6 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