CBDB CBDB v4:00/2:11r...8 row
1,081m
Meters
10:00.6
Time
4:37.7
Pace
54
Calories
| Rest Distance | 521m |
|---|---|
| Rest Time | 9:11.0 |
| Overall Distance | 1,602m |
| Overall Time | 19:11.6 |
| Average Watts | 16 |
|---|---|
| Calories Per Hour | 356 |
| Stroke Rate | 14 |
| Stroke Count | 145 |
| Drag Factor | 112 |
October 08, 2023 14:23:23
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
No
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 10:00.6 | 1,081m | 4:37.7 | 16 | 356 | 14 | |
| 4:00.0 | 402m | 4:58.5 | 13 | 345 | 14 | |
| r: 2:11 | 20m | |||||
| 1:00.0 | 110m | 4:32.7 | 17 | 359 | 16 | |
| r: 1:00 | 37m | |||||
| 1:00.0 | 112m | 4:27.8 | 18 | 362 | 16 | |
| r: 1:00 | 108m | |||||
| 1:00.0 | 105m | 4:45.7 | 15 | 351 | 14 | |
| r: 1:00 | 110m | |||||
| 1:00.0 | 108m | 4:37.7 | 16 | 356 | 14 | |
| r: 1:00 | 109m | |||||
| 1:00.0 | 123m | 4:03.9 | 24 | 383 | 16 | |
| r: 1:00 | 122m | |||||
| 1:00.0 | 121m | 4:07.9 | 23 | 379 | 15 | |
| r: 1:00 | 15m | |||||
| r521m |
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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