CBDB CBDB v4:00/2:11r...22 row
4,163m
Meters
24:00.0
Time
2:52.9
Pace
241
Calories
| Rest Distance | 734m |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 4,897m |
| Overall Time | 47:39.0 |
| Average Watts | 68 |
|---|---|
| Calories Per Hour | 532 |
| Stroke Rate | 22 |
| Stroke Count | 554 |
| Drag Factor | 95 |
October 05, 2023 18:40:47
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 24:00.0 | 4,163m | 2:52.9 | 68 | 532 | 22 | |
| 4:00.0 | 603m | 3:19.0 | 44 | 452 | 17 | |
| r: 2:11 | 7m | |||||
| 0 | ||||||
| r: 1:00 | 0m | |||||
| 1:00.0 | 148m | 3:22.7 | 42 | 444 | 22 | |
| r: 1:00 | 27m | |||||
| 1:00.0 | 174m | 2:52.4 | 68 | 535 | 22 | |
| r: 1:00 | 25m | |||||
| 1:00.0 | 191m | 2:37.0 | 90 | 610 | 24 | |
| r: 1:00 | 19m | |||||
| 1:00.0 | 194m | 2:34.6 | 95 | 625 | 28 | |
| r: 1:00 | 34m | |||||
| 1:00.0 | 193m | 2:35.4 | 93 | 620 | 28 | |
| r: 1:00 | 20m | |||||
| 1:00.0 | 194m | 2:34.6 | 95 | 625 | 28 | |
| r: 1:00 | 25m | |||||
| 1:00.0 | 198m | 2:31.5 | 101 | 646 | 28 | |
| r: 1:00 | 16m | |||||
| 1:00.0 | 192m | 2:36.2 | 92 | 615 | 28 | |
| r: 1:00 | 39m | |||||
| 1:00.0 | 200m | 2:30.0 | 104 | 656 | 28 | |
| r: 1:00 | 35m | |||||
| 1:00.0 | 195m | 2:33.8 | 96 | 630 | 26 | |
| r: 1:00 | 22m | |||||
| 1:00.0 | 190m | 2:37.8 | 89 | 606 | 27 | |
| r: 1:00 | 41m | |||||
| 1:00.0 | 202m | 2:28.5 | 107 | 667 | 27 | |
| r: 1:00 | 31m | |||||
| 1:00.0 | 207m | 2:24.9 | 115 | 695 | 28 | |
| r: 1:00 | 27m | |||||
| 1:00.0 | 199m | 2:30.7 | 102 | 651 | 26 | |
| r: 1:00 | 23m | |||||
| 1:00.0 | 190m | 2:37.8 | 89 | 606 | 26 | |
| r: 1:00 | 17m | |||||
| 1:00.0 | 175m | 2:51.4 | 69 | 539 | 25 | |
| r: 1:00 | 36m | |||||
| 1:00.0 | 179m | 2:47.5 | 74 | 555 | 21 | |
| r: 1:00 | 55m | |||||
| 1:00.0 | 174m | 2:52.4 | 68 | 535 | 21 | |
| r: 1:00 | 23m | |||||
| 1:00.0 | 166m | 3:00.7 | 59 | 504 | 20 | |
| r: 2:28 | 212m | |||||
| 0:52.5 | 27m | 16:12.2 | 0 | 301 | 15 | |
| r734m |
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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