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CBDB CBDB 11x0:45/1:00r row

1,820

Meters

8:15.0

Time

2:15.9

Pace

102

Calories

Rest Distance603
Rest Time10:00.0
Overall Distance2,423
Overall Time18:15.0
Average Watts139
Calories Per Hour741
Stroke Rate33
Stroke Count277
Drag Factor101

January 08, 2024 17:28:51

Workout
RowErg

Workout Type
Interval:Time

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

12 Rows - Day 11
12 Rows of Christmas
11 x 45 Seconds
youtu.be/8Ynhhu3jNDY

Sprint for 45 seconds - 11 times, with 1 minute rest between each row
🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

Due to the intensity of this row, the warm up is 10 minutes long.

➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8
➔Effort = 10/10
➔Speech = Don't try - just breathe!

âť— Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.âť—

45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval.

At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.

🚥 I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
8:15.0 1,820 2:15.9 139 741 33
0:45.0 153 2:27.0 110 640 33
0:45.0 159 2:21.5 124 720 32
0:45.0 161 2:19.7 128 720 35
0:45.0 164 2:17.1 136 720 33
0:45.0 168 2:13.9 146 800 33
0:45.0 165 2:16.3 138 720 33
0:45.0 170 2:12.3 151 800 33
0:45.0 173 2:10.0 159 800 33
0:45.0 166 2:15.5 141 720 33
0:45.0 167 2:14.7 143 720 35
0:45.0 174 2:09.3 162 800 35
r603

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