CBDB CBDB v4:00/2:11r...22 row
3,123m
Meters
26:00.0
Time
4:09.7
Pace
159
Calories
| Rest Distance | 399m |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 3,522m |
| Overall Time | 49:39.0 |
| Average Watts | 22 |
|---|---|
| Calories Per Hour | 377 |
| Stroke Rate | 14 |
| Stroke Count | 378 |
| Drag Factor | 91 |
October 01, 2023 11:16:59
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 | 3,123m | 4:09.7 | 22 | 377 | 14 | |
| 4:00.0 | 481m | 4:09.4 | 23 | 377 | 17 | |
| r: 2:11 | 12m | |||||
| 1:00.0 | 126m | 3:58.0 | 26 | 389 | 17 | |
| r: 1:00 | 29m | |||||
| 1:00.0 | 112m | 4:27.8 | 18 | 362 | 15 | |
| r: 1:00 | 84m | |||||
| 1:00.0 | 99m | 5:03.0 | 13 | 343 | 10 | |
| r: 1:00 | 43m | |||||
| 1:00.0 | 133m | 3:45.5 | 30 | 404 | 15 | |
| r: 1:00 | 12m | |||||
| 1:00.0 | 146m | 3:25.4 | 40 | 438 | 14 | |
| r: 1:00 | 17m | |||||
| 1:00.0 | 152m | 3:17.3 | 46 | 456 | 15 | |
| r: 1:00 | 16m | |||||
| 1:00.0 | 153m | 3:16.0 | 46 | 459 | 16 | |
| r: 1:00 | 21m | |||||
| 1:00.0 | 172m | 2:54.4 | 66 | 527 | 16 | |
| r: 1:00 | 16m | |||||
| 1:00.0 | 179m | 2:47.5 | 74 | 555 | 16 | |
| r: 1:00 | 14m | |||||
| 1:00.0 | 121m | 4:07.9 | 23 | 379 | 16 | |
| r: 1:00 | 9m | |||||
| 1:00.0 | 134m | 3:43.8 | 31 | 407 | 18 | |
| r: 1:00 | 9m | |||||
| 1:00.0 | 112m | 4:27.8 | 18 | 362 | 19 | |
| r: 1:00 | 11m | |||||
| 1:00.0 | 137m | 3:38.9 | 33 | 414 | 16 | |
| r: 1:00 | 6m | |||||
| 1:00.0 | 114m | 4:23.1 | 19 | 366 | 16 | |
| r: 1:00 | 10m | |||||
| 1:00.0 | 115m | 4:20.8 | 20 | 367 | 15 | |
| r: 1:00 | 9m | |||||
| 1:00.0 | 177m | 2:49.4 | 72 | 547 | 15 | |
| r: 1:00 | 8m | |||||
| 1:00.0 | 117m | 4:16.4 | 21 | 371 | 15 | |
| r: 1:00 | 10m | |||||
| 1:00.0 | 116m | 4:18.6 | 20 | 369 | 17 | |
| r: 1:00 | 15m | |||||
| 1:00.0 | 113m | 4:25.4 | 19 | 364 | 15 | |
| r: 1:00 | 35m | |||||
| 1:00.0 | 112m | 4:27.8 | 18 | 362 | 16 | |
| r: 2:28 | 13m | |||||
| 0 | ||||||
| r399m |
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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