CBDB CBDB v4:00/2:11r...22 row
3,612m
Meters
26:00.0
Time
3:35.9
Pace
173
Calories
| Rest Distance | 787m |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 4,399m |
| Overall Time | 49:39.0 |
| Average Watts | 35 |
|---|---|
| Calories Per Hour | 419 |
| Stroke Rate | 21 |
| Stroke Count | 548 |
| Drag Factor | 98 |
November 04, 2023 14:25:12
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 | 3,612m | 3:35.9 | 35 | 419 | 21 | |
| 4:00.0 | 444m | 4:30.2 | 18 | 361 | 17 | |
| r: 2:11 | 55m | |||||
| 1:00.0 | 52m | 9:36.9 | 2 | 306 | 9 | |
| r: 1:00 | 153m | |||||
| 1:00.0 | 164m | 3:02.9 | 57 | 496 | 25 | |
| r: 1:00 | 41m | |||||
| 1:00.0 | 172m | 2:54.4 | 66 | 527 | 25 | |
| r: 1:00 | 14m | |||||
| 1:00.0 | 176m | 2:50.4 | 71 | 543 | 26 | |
| r: 1:00 | 28m | |||||
| 1:00.0 | 171m | 2:55.4 | 65 | 523 | 25 | |
| r: 1:00 | 29m | |||||
| 1:00.0 | 176m | 2:50.4 | 71 | 543 | 26 | |
| r: 1:00 | 39m | |||||
| 1:00.0 | 189m | 2:38.7 | 88 | 601 | 26 | |
| r: 1:00 | 19m | |||||
| 1:00.0 | 148m | 3:22.7 | 42 | 444 | 22 | |
| r: 1:00 | 55m | |||||
| 1:00.0 | 179m | 2:47.5 | 74 | 555 | 26 | |
| r: 1:00 | 15m | |||||
| 1:00.0 | 116m | 4:18.6 | 20 | 369 | 19 | |
| r: 1:00 | 38m | |||||
| 1:00.0 | 171m | 2:55.4 | 65 | 523 | 25 | |
| r: 1:00 | 30m | |||||
| 1:00.0 | 164m | 3:02.9 | 57 | 496 | 25 | |
| r: 1:00 | 27m | |||||
| 1:00.0 | 157m | 3:11.0 | 50 | 472 | 25 | |
| r: 1:00 | 12m | |||||
| 1:00.0 | 179m | 2:47.5 | 74 | 555 | 27 | |
| r: 1:00 | 29m | |||||
| 1:00.0 | 164m | 3:02.9 | 57 | 496 | 25 | |
| r: 1:00 | 21m | |||||
| 1:00.0 | 156m | 3:12.3 | 49 | 469 | 25 | |
| r: 1:00 | 11m | |||||
| 1:00.0 | 108m | 4:37.7 | 16 | 356 | 17 | |
| r: 1:00 | 6m | |||||
| 1:00.0 | 29m | 17:14.4 | 0 | 301 | 6 | |
| r: 1:00 | 36m | |||||
| 1:00.0 | 110m | 4:32.7 | 17 | 359 | 18 | |
| r: 1:00 | 49m | |||||
| 1:00.0 | 154m | 3:14.8 | 47 | 462 | 24 | |
| r: 2:28 | 80m | |||||
| 2:00.0 | 235m | 4:15.3 | 21 | 372 | 18 | |
| r787m |
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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