CBDB CBDB v4:00/2:11r...22 row
4,104m
Meters
26:00.0
Time
3:10.0
Pace
201
Calories
| Rest Distance | 845m |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 4,949m |
| Overall Time | 49:39.0 |
| Average Watts | 51 |
|---|---|
| Calories Per Hour | 475 |
| Stroke Rate | 22 |
| Stroke Count | 581 |
| Drag Factor | 112 |
October 11, 2023 18:14:51
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 | 4,104m | 3:10.0 | 51 | 475 | 22 | |
| 4:00.0 | 518m | 3:51.6 | 28 | 396 | 18 | |
| r: 2:11 | 75m | |||||
| 1:00.0 | 163m | 3:04.0 | 56 | 493 | 23 | |
| r: 1:00 | 52m | |||||
| 1:00.0 | 163m | 3:04.0 | 56 | 493 | 23 | |
| r: 1:00 | 35m | |||||
| 1:00.0 | 166m | 3:00.7 | 59 | 504 | 23 | |
| r: 1:00 | 58m | |||||
| 1:00.0 | 160m | 3:07.5 | 53 | 482 | 23 | |
| r: 1:00 | 30m | |||||
| 1:00.0 | 210m | 2:22.8 | 120 | 713 | 27 | |
| r: 1:00 | 23m | |||||
| 1:00.0 | 189m | 2:38.7 | 88 | 601 | 26 | |
| r: 1:00 | 45m | |||||
| 1:00.0 | 161m | 3:06.3 | 54 | 486 | 24 | |
| r: 1:00 | 32m | |||||
| 1:00.0 | 164m | 3:02.9 | 57 | 496 | 24 | |
| r: 1:00 | 45m | |||||
| 1:00.0 | 152m | 3:17.3 | 46 | 456 | 21 | |
| r: 1:00 | 29m | |||||
| 1:00.0 | 154m | 3:14.8 | 47 | 462 | 23 | |
| r: 1:00 | 17m | |||||
| 1:00.0 | 152m | 3:17.3 | 46 | 456 | 23 | |
| r: 1:00 | 24m | |||||
| 1:00.0 | 166m | 3:00.7 | 59 | 504 | 25 | |
| r: 1:00 | 37m | |||||
| 1:00.0 | 176m | 2:50.4 | 71 | 543 | 24 | |
| r: 1:00 | 30m | |||||
| 1:00.0 | 167m | 2:59.6 | 60 | 507 | 24 | |
| r: 1:00 | 25m | |||||
| 1:00.0 | 161m | 3:06.3 | 54 | 486 | 23 | |
| r: 1:00 | 32m | |||||
| 1:00.0 | 170m | 2:56.4 | 64 | 519 | 24 | |
| r: 1:00 | 58m | |||||
| 1:00.0 | 161m | 3:06.3 | 54 | 486 | 23 | |
| r: 1:00 | 45m | |||||
| 1:00.0 | 155m | 3:13.5 | 48 | 466 | 23 | |
| r: 1:00 | 42m | |||||
| 1:00.0 | 166m | 3:00.7 | 59 | 504 | 24 | |
| r: 1:00 | 25m | |||||
| 1:00.0 | 178m | 2:48.5 | 73 | 551 | 24 | |
| r: 2:28 | 86m | |||||
| 2:00.0 | 251m | 3:59.0 | 26 | 388 | 17 | |
| r845m |
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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