CBDB CBDB v4:00/2:11r...22 row
3,497m
Meters
26:00.0
Time
3:43.0
Pace
170
Calories
| Rest Distance | 755m |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 4,252m |
| Overall Time | 49:39.0 |
| Average Watts | 32 |
|---|---|
| Calories Per Hour | 408 |
| Stroke Rate | 16 |
| Stroke Count | 423 |
| Drag Factor | 99 |
September 30, 2023 12:44:03
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 26:00.0 | 3,497m | 3:43.0 | 32 | 408 | 16 | |
| 4:00.0 | 487m | 4:06.4 | 23 | 380 | 18 | |
| r: 2:11 | 12m | |||||
| 1:00.0 | 69m | 7:14.7 | 4 | 314 | 10 | |
| r: 1:00 | 57m | |||||
| 1:00.0 | 120m | 4:10.0 | 22 | 377 | 16 | |
| r: 1:00 | 89m | |||||
| 1:00.0 | 118m | 4:14.2 | 21 | 373 | 16 | |
| r: 1:00 | 104m | |||||
| 1:00.0 | 118m | 4:14.2 | 21 | 373 | 16 | |
| r: 1:00 | 70m | |||||
| 1:00.0 | 111m | 4:30.2 | 18 | 361 | 15 | |
| r: 1:00 | 6m | |||||
| 1:00.0 | 90m | 5:33.3 | 9 | 332 | 12 | |
| r: 1:00 | 92m | |||||
| 1:00.0 | 143m | 3:29.7 | 38 | 430 | 14 | |
| r: 1:00 | 13m | |||||
| 1:00.0 | 154m | 3:14.8 | 47 | 462 | 16 | |
| r: 1:00 | 24m | |||||
| 1:00.0 | 157m | 3:11.0 | 50 | 472 | 15 | |
| r: 1:00 | 10m | |||||
| 1:00.0 | 134m | 3:43.8 | 31 | 407 | 14 | |
| r: 1:00 | 15m | |||||
| 1:00.0 | 142m | 3:31.2 | 37 | 427 | 15 | |
| r: 1:00 | 14m | |||||
| 1:00.0 | 143m | 3:29.7 | 38 | 430 | 14 | |
| r: 1:00 | 13m | |||||
| 1:00.0 | 150m | 3:20.0 | 44 | 450 | 15 | |
| r: 1:00 | 9m | |||||
| 1:00.0 | 164m | 3:02.9 | 57 | 496 | 17 | |
| r: 1:00 | 15m | |||||
| 1:00.0 | 167m | 2:59.6 | 60 | 507 | 19 | |
| r: 1:00 | 22m | |||||
| 1:00.0 | 169m | 2:57.5 | 63 | 515 | 21 | |
| r: 1:00 | 17m | |||||
| 1:00.0 | 150m | 3:20.0 | 44 | 450 | 19 | |
| r: 1:00 | 24m | |||||
| 1:00.0 | 161m | 3:06.3 | 54 | 486 | 18 | |
| r: 1:00 | 13m | |||||
| 1:00.0 | 150m | 3:20.0 | 44 | 450 | 17 | |
| r: 1:00 | 12m | |||||
| 1:00.0 | 154m | 3:14.8 | 47 | 462 | 18 | |
| r: 2:28 | 124m | |||||
| 2:00.0 | 250m | 4:00.0 | 25 | 387 | 16 | |
| r755m |
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RA78 - 20 x 1 mins - 10KW7S3
10KW7S3 - youtu.be/Fyx6z2f678k
Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row.
🚣20 x 1 min at 20spm with 1 min rests🚣♀️
➔Pace Guide = As fast as you can go at 20spm
➔Effort = Power = 10/10, Cardio probably about 7/10
➔Speech = You be able to speak, in between grunts of power.
âť— The REALLY important thing here is that you do this with a technique that protects your back. PLEASE make sure to hold that forward lean, with a good,powerful posture and straight arms as you drive your feet into the machine. And if you feel anything weird - stop. You need to make sure your body is ok to do these MAX POWER strokes. If you're unsure - check with a doctor. Row with a good stroke, you'll be fine - but I just want to put this warning out there!!! âť—
Just for a bit of interest, I do a test where I start with the lever at 0 (drag factor 88) and raise it one notch each interval, and then back down again. It gives me something to talk about as well as technique - and there's the added jeopardy of "Will he remember to move the lever...???)
app.erg.zone