CBDB CBDB v4:00/2:11r...22 row
4,220m
Meters
24:00.0
Time
2:50.6
Pace
207
Calories
| Rest Distance | 879m |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 5,099m |
| Overall Time | 47:39.0 |
| Average Watts | 70 |
|---|---|
| Calories Per Hour | 542 |
| Stroke Rate | 22 |
| Stroke Count | 543 |
| Drag Factor | 115 |
October 17, 2023 17:41:17
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 | 4,220m | 2:50.6 | 70 | 542 | 22 | |
| 4:00.0 | 594m | 3:22.0 | 42 | 446 | 20 | |
| r: 2:11 | 36m | |||||
| 1:00.0 | 180m | 2:46.6 | 76 | 560 | 23 | |
| r: 1:00 | 86m | |||||
| 1:00.0 | 182m | 2:44.8 | 78 | 568 | 22 | |
| r: 1:00 | 20m | |||||
| 1:00.0 | 185m | 2:42.1 | 82 | 582 | 22 | |
| r: 1:00 | 41m | |||||
| 1:00.0 | 185m | 2:42.1 | 82 | 582 | 22 | |
| r: 1:00 | 37m | |||||
| 1:00.0 | 188m | 2:39.5 | 86 | 596 | 24 | |
| r: 1:00 | 42m | |||||
| 1:00.0 | 199m | 2:30.7 | 102 | 651 | 23 | |
| r: 1:00 | 23m | |||||
| 1:00.0 | 189m | 2:38.7 | 88 | 601 | 21 | |
| r: 1:00 | 38m | |||||
| 1:00.0 | 187m | 2:40.4 | 85 | 591 | 23 | |
| r: 1:00 | 26m | |||||
| 1:00.0 | 197m | 2:32.2 | 99 | 641 | 26 | |
| r: 1:00 | 32m | |||||
| 1:00.0 | 186m | 2:41.2 | 83 | 587 | 26 | |
| r: 1:00 | 37m | |||||
| 1:00.0 | 176m | 2:50.4 | 71 | 543 | 23 | |
| r: 1:00 | 35m | |||||
| 1:00.0 | 183m | 2:43.9 | 79 | 573 | 22 | |
| r: 1:00 | 22m | |||||
| 1:00.0 | 185m | 2:42.1 | 82 | 582 | 24 | |
| r: 1:00 | 39m | |||||
| 1:00.0 | 183m | 2:43.9 | 79 | 573 | 22 | |
| r: 1:00 | 44m | |||||
| 1:00.0 | 173m | 2:53.4 | 67 | 530 | 24 | |
| r: 1:00 | 40m | |||||
| 1:00.0 | 187m | 2:40.4 | 85 | 591 | 26 | |
| r: 1:00 | 22m | |||||
| 1:00.0 | 164m | 3:02.9 | 57 | 496 | 25 | |
| r: 1:00 | 48m | |||||
| 1:00.0 | 161m | 3:06.3 | 54 | 486 | 21 | |
| r: 1:00 | 62m | |||||
| 1:00.0 | 182m | 2:44.8 | 78 | 568 | 27 | |
| r: 1:00 | 24m | |||||
| 1:00.0 | 154m | 3:14.8 | 47 | 462 | 21 | |
| r: 2:28 | 125m | |||||
| r879m |
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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