CBDB CBDB 40:00 row
4,630
Meters
40:00.0
Time
4:19.1
Pace
230
Calories
92
Heart Rate
| Average Watts | 20 |
|---|---|
| Calories Per Hour | 369 |
| Stroke Rate | 14 |
| Stroke Count | 559 |
| Drag Factor | 65 |
March 16, 2025 09:39:56
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 40:00.0 | 4,630 | 4:19.1 | 20 | 369 | 14 | 92 |
| 5:00.0 | 719 | 3:28.6 | 39 | 432 | 18 | 89 |
| 10:00.0 | 0 | 70 | ||||
| 15:00.0 | 469 | 5:19.8 | 11 | 336 | 12 | 101 |
| 20:00.0 | 798 | 3:07.9 | 53 | 481 | 19 | 97 |
| 25:00.0 | 744 | 3:21.6 | 43 | 446 | 17 | 97 |
| 30:00.0 | 807 | 3:05.8 | 55 | 487 | 21 | 104 |
| 35:00.0 | 776 | 3:13.2 | 48 | 466 | 19 | 106 |
| 40:00.0 | 316 | 7:54.6 | 3 | 311 | 7 | 75 |
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RA HM W04R5
youtu.be/qpkD1EKLOsg?si=_G_YZVpadIDRbDGO
After a guided 4 minute warmup, I take you through a 50 minute row - alternating 18 and 20 strokes per minute every 5 minutes.
In the first 10 minutes, I give a global overview of the Rowing Stroke. Describing the stages of the stroke, and the best position to be in for an efficient, powerful stroke which, when done right, should protect you from injury.
For the 40 minutes that follow, I 'deep dive' into these positions, explaining them in more detail - including tips on how to achieve that position, and also the dangers to look out for when not hitting the position correctly.
The pace for the row for anyone who works on a 2K based training pace is 2K+20-22 for the 18spm sections, and 2K+18-20 for the 20spm sections. But if you're not used to rowing to a set pace, just do it at an effort level that means you can get as far through the row as you like.
The beauty of this row, is that if you've never rowed for more than 10 minutes - you can come back to this row, do it again, and try to get to the 15 minute mark to learn more information - then 20 / 25 and so on. Until you build the strength and fitness to get through the whole 50 minutes.
HR % = between 65 and 75% maxHR
app.erg.zone