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CBDB CBDB 30:00 row

5,201

Meters

30:00.0

Time

2:53.0

Pace

260

Calories

128

Heart Rate

Average Watts68
Calories Per Hour532
Stroke Rate22
Stroke Count674
Drag Factor84

February 13, 2025 17:44:28

Workout
RowErg

Workout Type
Fixed Time

Weight Class
Hwt

Verified
Yes

Ranked
No

Entered
Erg Zone

RA HM W04R3 & RA 30/30-27
youtu.be/-CqUAXmGDwU

This is a repeat of Day 21. My favourite row of the series.

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST
🚣MID Tier row on my Intensity Pyramid🚣‍♀️

4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end

➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster
➔Effort = 5/10 to 8/10
➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!

❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗

I've made them all 2 minute intervals to keep this as a rankable 30 minute workout, without any pauses between the rate changes.

🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-21 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) 🚥

This row was originally streamed live through YouTube, but I've edited on a proper intro and outro.

00:00 Introduction
02:34 Warmup
08:32 Main Session
40:06 Cooldown and time to stretch while I sign off.
app.erg.zone

Splits

Time Meters Pace Watts Cal/Hr S/M
30:00.0 5,201 2:53.0 68 532 22 128
2:00.0 324 3:05.1 55 489 18 110
4:00.0 327 3:03.4 57 494 18 112
6:00.0 343 2:54.9 65 525 22 123
8:00.0 337 2:58.0 62 513 22 122
10:00.0 351 2:50.9 70 541 24 123
12:00.0 350 2:51.4 69 539 24 128
14:00.0 363 2:45.2 78 566 26 135
16:00.0 362 2:45.7 77 564 26 136
18:00.0 356 2:48.5 73 551 24 133
20:00.0 354 2:49.4 72 547 24 134
22:00.0 349 2:51.9 69 537 22 130
24:00.0 343 2:54.9 65 525 23 130
26:00.0 320 3:07.5 53 482 18 127
28:00.0 328 3:02.9 57 496 18 130
30:00.0 394 2:32.2 99 641 28 148

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Workout Graph

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