CBDB CBDB v4:00/2:11r...22 row
4,166m
Meters
26:00.0
Time
3:07.2
Pace
203
Calories
| Rest Distance | 665m |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 4,831m |
| Overall Time | 49:39.0 |
| Average Watts | 53 |
|---|---|
| Calories Per Hour | 483 |
| Stroke Rate | 21 |
| Stroke Count | 545 |
| Drag Factor | 114 |
October 21, 2023 12:49:35
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 | 4,166m | 3:07.2 | 53 | 483 | 21 | |
| 4:00.0 | 493m | 4:03.4 | 24 | 383 | 17 | |
| r: 2:11 | 22m | |||||
| 1:00.0 | 153m | 3:16.0 | 46 | 459 | 20 | |
| r: 1:00 | 16m | |||||
| 1:00.0 | 166m | 3:00.7 | 59 | 504 | 24 | |
| r: 1:00 | 40m | |||||
| 1:00.0 | 167m | 2:59.6 | 60 | 507 | 24 | |
| r: 1:00 | 38m | |||||
| 1:00.0 | 173m | 2:53.4 | 67 | 530 | 24 | |
| r: 1:00 | 24m | |||||
| 1:00.0 | 173m | 2:53.4 | 67 | 530 | 25 | |
| r: 1:00 | 25m | |||||
| 1:00.0 | 166m | 3:00.7 | 59 | 504 | 24 | |
| r: 1:00 | 28m | |||||
| 1:00.0 | 158m | 3:09.8 | 51 | 475 | 23 | |
| r: 1:00 | 25m | |||||
| 1:00.0 | 164m | 3:02.9 | 57 | 496 | 24 | |
| r: 1:00 | 13m | |||||
| 1:00.0 | 166m | 3:00.7 | 59 | 504 | 20 | |
| r: 1:00 | 37m | |||||
| 1:00.0 | 180m | 2:46.6 | 76 | 560 | 21 | |
| r: 1:00 | 19m | |||||
| 1:00.0 | 182m | 2:44.8 | 78 | 568 | 21 | |
| r: 1:00 | 42m | |||||
| 1:00.0 | 180m | 2:46.6 | 76 | 560 | 22 | |
| r: 1:00 | 45m | |||||
| 1:00.0 | 178m | 2:48.5 | 73 | 551 | 21 | |
| r: 1:00 | 28m | |||||
| 1:00.0 | 180m | 2:46.6 | 76 | 560 | 22 | |
| r: 1:00 | 49m | |||||
| 1:00.0 | 179m | 2:47.5 | 74 | 555 | 20 | |
| r: 1:00 | 16m | |||||
| 1:00.0 | 163m | 3:04.0 | 56 | 493 | 20 | |
| r: 1:00 | 13m | |||||
| 1:00.0 | 160m | 3:07.5 | 53 | 482 | 20 | |
| r: 1:00 | 20m | |||||
| 1:00.0 | 174m | 2:52.4 | 68 | 535 | 21 | |
| r: 1:00 | 39m | |||||
| 1:00.0 | 192m | 2:36.2 | 92 | 615 | 23 | |
| r: 1:00 | 12m | |||||
| 1:00.0 | 154m | 3:14.8 | 47 | 462 | 21 | |
| r: 2:28 | 114m | |||||
| 2:00.0 | 264m | 3:47.2 | 30 | 402 | 19 | |
| r665m |
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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