CBDB CBDB v4:00/2:11r...22 row
4,478m
Meters
26:00.0
Time
2:54.1
Pace
221
Calories
| Rest Distance | 1,001m |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 5,479m |
| Overall Time | 49:39.0 |
| Average Watts | 66 |
|---|---|
| Calories Per Hour | 527 |
| Stroke Rate | 22 |
| Stroke Count | 582 |
| Drag Factor | 113 |
October 10, 2023 17:40:15
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 | 4,478m | 2:54.1 | 66 | 527 | 22 | |
| 4:00.0 | 558m | 3:35.0 | 35 | 421 | 20 | |
| r: 2:11 | 65m | |||||
| 1:00.0 | 160m | 3:07.5 | 53 | 482 | 19 | |
| r: 1:00 | 26m | |||||
| 1:00.0 | 181m | 2:45.7 | 77 | 564 | 22 | |
| r: 1:00 | 10m | |||||
| 1:00.0 | 185m | 2:42.1 | 82 | 582 | 22 | |
| r: 1:00 | 43m | |||||
| 1:00.0 | 195m | 2:33.8 | 96 | 630 | 24 | |
| r: 1:00 | 36m | |||||
| 1:00.0 | 192m | 2:36.2 | 92 | 615 | 24 | |
| r: 1:00 | 53m | |||||
| 1:00.0 | 187m | 2:40.4 | 85 | 591 | 23 | |
| r: 1:00 | 52m | |||||
| 1:00.0 | 186m | 2:41.2 | 83 | 587 | 24 | |
| r: 1:00 | 39m | |||||
| 1:00.0 | 190m | 2:37.8 | 89 | 606 | 23 | |
| r: 1:00 | 39m | |||||
| 1:00.0 | 183m | 2:43.9 | 79 | 573 | 21 | |
| r: 1:00 | 46m | |||||
| 1:00.0 | 183m | 2:43.9 | 79 | 573 | 23 | |
| r: 1:00 | 40m | |||||
| 1:00.0 | 188m | 2:39.5 | 86 | 596 | 25 | |
| r: 1:00 | 52m | |||||
| 1:00.0 | 180m | 2:46.6 | 76 | 560 | 25 | |
| r: 1:00 | 54m | |||||
| 1:00.0 | 186m | 2:41.2 | 83 | 587 | 24 | |
| r: 1:00 | 56m | |||||
| 1:00.0 | 185m | 2:42.1 | 82 | 582 | 24 | |
| r: 1:00 | 36m | |||||
| 1:00.0 | 188m | 2:39.5 | 86 | 596 | 24 | |
| r: 1:00 | 40m | |||||
| 1:00.0 | 186m | 2:41.2 | 83 | 587 | 24 | |
| r: 1:00 | 28m | |||||
| 1:00.0 | 179m | 2:47.5 | 74 | 555 | 25 | |
| r: 1:00 | 34m | |||||
| 1:00.0 | 171m | 2:55.4 | 65 | 523 | 25 | |
| r: 1:00 | 55m | |||||
| 1:00.0 | 185m | 2:42.1 | 82 | 582 | 24 | |
| r: 1:00 | 56m | |||||
| 1:00.0 | 185m | 2:42.1 | 82 | 582 | 24 | |
| r: 2:28 | 141m | |||||
| 2:00.0 | 245m | 4:04.8 | 24 | 382 | 18 | |
| r1,001m |
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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