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Mike Evans v10:00/2:23r...13 row

5,091

Meters

20:15.0

Time

1:59.3

Pace

346

Calories

146

Heart Rate

Rest Distance204
Rest Time14:03.0
Overall Distance5,295
Overall Time34:18.0
Average Watts206
Calories Per Hour1008
Stroke Rate26
Stroke Count523
Drag Factor109

December 26, 2021 16:58:36

Workout
RowErg

Workout Type
Variable Interval with Undefined Rest

Weight Class
Hwt

Verified
Yes

Entered
Erg Zone

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.

Intervals

Time Meters Pace Watts Cal/Hr S/M
20:15.0 5,091 1:59.3 206 1008 26 146
10:00.0 2,271 2:12.1 152 822 21 141
r: 2:23 6
0:45.0 209 1:47.6 281 1265 35 147
r: 1:01 19
0:45.0 210 1:47.1 285 1279 35 150
r: 1:01 19
0:45.0 213 1:45.6 297 1321 33 153
r: 1:02 14
0:45.0 214 1:45.1 301 1336 33 153
r: 1:01 20
0:45.0 215 1:44.6 305 1350 33 154
r: 1:02 19
0:45.0 217 1:43.6 314 1380 33 157
r: 1:01 19
0:45.0 219 1:42.7 323 1410 33 158
r: 1:02 17
0:45.0 220 1:42.2 327 1426 33 159
r: 1:01 14
0:45.0 223 1:40.8 341 1472 35 164
r: 1:02 18
0:45.0 227 1:39.1 359 1536 35 166
r: 1:01 17
0:45.0 227 1:39.1 359 1536 36 169
r: 1:26 22
2:00.0 426 2:20.8 125 731 18 133
r204

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