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CBDB CBDB v0:45/1:01r...11 row

1,849m

Meters

8:15.0

Time

2:13.8

Pace

108

Calories

128

Heart Rate

Rest Distance248m
Rest Time10:13.0
Overall Distance2,097m
Overall Time18:28.0
Average Watts146
Calories Per Hour802
Stroke Rate33
Stroke Count279
Drag Factor105

December 22, 2024 09:23:31

Workout
RowErg

Workout Type
Variable Interval with Undefined Rest

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 1,849m 2:13.8 146 802 33 128
0:45.0 159m 2:21.5 124 725 32 111
r: 1:01 17m
0:45.0 159m 2:21.5 124 725 33 100
r: 1:01 33m
0:45.0 163m 2:18.0 133 757 32 114
r: 1:01 15m
0:45.0 168m 2:13.9 146 801 35 126
r: 1:01 40m
0:45.0 169m 2:13.1 148 810 33 125
r: 1:02 39m
0:45.0 172m 2:10.8 156 838 32 136
r: 1:02 15m
0:45.0 168m 2:13.9 146 801 33 135
r: 1:01 27m
0:45.0 163m 2:18.0 133 757 33 129
r: 1:02 26m
0:45.0 173m 2:10.0 159 847 33 141
r: 1:01 17m
0:45.0 173m 2:10.0 159 847 35 140
r: 1:01 19m
0:45.0 185m 2:01.6 195 969 40 152
r248m

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Workout Graph

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