CBDB CBDB v4:00/2:11r...21 row
4,173m
Meters
24:00.0
Time
2:52.5
Pace
206
Calories
| Rest Distance | 830m |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 5,003m |
| Overall Time | 47:39.0 |
| Average Watts | 68 |
|---|---|
| Calories Per Hour | 534 |
| Stroke Rate | 21 |
| Stroke Count | 517 |
| Drag Factor | 113 |
October 26, 2023 18:01:35
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 | 4,173m | 2:52.5 | 68 | 534 | 21 | |
| 4:00.0 | 554m | 3:36.6 | 34 | 418 | 20 | |
| r: 2:11 | 167m | |||||
| 1:00.0 | 171m | 2:55.4 | 65 | 523 | 21 | |
| r: 1:00 | 46m | |||||
| 1:00.0 | 182m | 2:44.8 | 78 | 568 | 22 | |
| r: 1:00 | 58m | |||||
| 1:00.0 | 179m | 2:47.5 | 74 | 555 | 21 | |
| r: 1:00 | 32m | |||||
| 1:00.0 | 182m | 2:44.8 | 78 | 568 | 22 | |
| r: 1:00 | 24m | |||||
| 1:00.0 | 181m | 2:45.7 | 77 | 564 | 21 | |
| r: 1:00 | 15m | |||||
| 1:00.0 | 140m | 3:34.2 | 36 | 422 | 19 | |
| r: 1:00 | 30m | |||||
| 1:00.0 | 193m | 2:35.4 | 93 | 620 | 23 | |
| r: 1:00 | 30m | |||||
| 1:00.0 | 193m | 2:35.4 | 93 | 620 | 23 | |
| r: 1:00 | 26m | |||||
| 1:00.0 | 189m | 2:38.7 | 88 | 601 | 22 | |
| r: 1:00 | 38m | |||||
| 1:00.0 | 186m | 2:41.2 | 83 | 587 | 22 | |
| r: 1:00 | 26m | |||||
| 1:00.0 | 187m | 2:40.4 | 85 | 591 | 22 | |
| r: 1:00 | 36m | |||||
| 1:00.0 | 182m | 2:44.8 | 78 | 568 | 22 | |
| r: 1:00 | 32m | |||||
| 1:00.0 | 187m | 2:40.4 | 85 | 591 | 23 | |
| r: 1:00 | 29m | |||||
| 1:00.0 | 180m | 2:46.6 | 76 | 560 | 21 | |
| r: 1:00 | 35m | |||||
| 1:00.0 | 175m | 2:51.4 | 69 | 539 | 22 | |
| r: 1:00 | 19m | |||||
| 1:00.0 | 182m | 2:44.8 | 78 | 568 | 22 | |
| r: 1:00 | 44m | |||||
| 1:00.0 | 181m | 2:45.7 | 77 | 564 | 22 | |
| r: 1:00 | 36m | |||||
| 1:00.0 | 180m | 2:46.6 | 76 | 560 | 20 | |
| r: 1:00 | 36m | |||||
| 1:00.0 | 169m | 2:57.5 | 63 | 515 | 21 | |
| r: 1:00 | 47m | |||||
| 1:00.0 | 200m | 2:30.0 | 104 | 656 | 27 | |
| r: 2:28 | 24m | |||||
| r830m |
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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