CBDB CBDB v4:00/2:11r...19 row
3,235m
Meters
22:00.0
Time
3:24.0
Pace
163
Calories
| Rest Distance | 497m |
|---|---|
| Rest Time | 20:11.0 |
| Overall Distance | 3,732m |
| Overall Time | 42:11.0 |
| Average Watts | 41 |
|---|---|
| Calories Per Hour | 441 |
| Stroke Rate | 19 |
| Stroke Count | 432 |
| Drag Factor | 107 |
October 12, 2023 18:02:36
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 22:00.0 | 3,235m | 3:24.0 | 41 | 441 | 19 | |
| 4:00.0 | 553m | 3:36.9 | 34 | 417 | 20 | |
| r: 2:11 | 91m | |||||
| 1:00.0 | 169m | 2:57.5 | 63 | 515 | 21 | |
| r: 1:00 | 50m | |||||
| 1:00.0 | 171m | 2:55.4 | 65 | 523 | 22 | |
| r: 1:00 | 23m | |||||
| 1:00.0 | 170m | 2:56.4 | 64 | 519 | 19 | |
| r: 1:00 | 29m | |||||
| 1:00.0 | 160m | 3:07.5 | 53 | 482 | 19 | |
| r: 1:00 | 48m | |||||
| 1:00.0 | 178m | 2:48.5 | 73 | 551 | 20 | |
| r: 1:00 | 28m | |||||
| 1:00.0 | 164m | 3:02.9 | 57 | 496 | 21 | |
| r: 1:00 | 20m | |||||
| 1:00.0 | 150m | 3:20.0 | 44 | 450 | 19 | |
| r: 1:00 | 16m | |||||
| 1:00.0 | 161m | 3:06.3 | 54 | 486 | 20 | |
| r: 1:00 | 10m | |||||
| 1:00.0 | 149m | 3:21.3 | 43 | 447 | 23 | |
| r: 1:00 | 22m | |||||
| 1:00.0 | 151m | 3:18.6 | 45 | 453 | 22 | |
| r: 1:00 | 16m | |||||
| 1:00.0 | 137m | 3:38.9 | 33 | 414 | 22 | |
| r: 1:00 | 21m | |||||
| 1:00.0 | 161m | 3:06.3 | 54 | 486 | 23 | |
| r: 1:00 | 27m | |||||
| 1:00.0 | 172m | 2:54.4 | 66 | 527 | 21 | |
| r: 1:00 | 13m | |||||
| 1:00.0 | 142m | 3:31.2 | 37 | 427 | 20 | |
| r: 1:00 | 10m | |||||
| 1:00.0 | 128m | 3:54.3 | 27 | 393 | 19 | |
| r: 1:00 | 25m | |||||
| 1:00.0 | 151m | 3:18.6 | 45 | 453 | 21 | |
| r: 1:00 | 30m | |||||
| 1:00.0 | 167m | 2:59.6 | 60 | 507 | 19 | |
| r: 1:00 | 18m | |||||
| 0 | ||||||
| r: 1:00 | 0m | |||||
| r497m |
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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