CBDB CBDB v4:00/2:11r...22 row

3,612m

Meters

26:00.0

Time

3:35.9

Pace

173

Calories

Rest Distance787m
Rest Time23:39.0
Overall Distance4,399m
Overall Time49:39.0
Average Watts35
Calories Per Hour419
Stroke Rate21
Stroke Count548
Drag Factor98

November 04, 2023 14:25:12

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

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

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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