CBDB CBDB v4:00/2:11r...22 row
3,887
Meters
26:00.0
Time
3:20.6
Pace
192
Calories
| Rest Distance | 936 |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 4,823 |
| Overall Time | 49:39.0 |
| Average Watts | 43 |
|---|---|
| Calories Per Hour | 449 |
| Stroke Rate | 20 |
| Stroke Count | 534 |
| Drag Factor | 100 |
October 04, 2023 17:37:07
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 | 3,887 | 3:20.6 | 43 | 449 | 20 | |
| 4:00.0 | 147 | 13:36.3 | 1 | 302 | 5 | |
| r: 2:11 | 267 | |||||
| 1:00.0 | 168 | 2:58.5 | 61 | 511 | 21 | |
| r: 1:00 | 152 | |||||
| 1:00.0 | 130 | 3:50.7 | 28 | 398 | 16 | |
| r: 1:00 | 4 | |||||
| 1:00.0 | 120 | 4:10.0 | 22 | 377 | 15 | |
| r: 1:00 | 19 | |||||
| 1:00.0 | 170 | 2:56.4 | 64 | 519 | 21 | |
| r: 1:00 | 29 | |||||
| 1:00.0 | 171 | 2:55.4 | 65 | 523 | 21 | |
| r: 1:00 | 36 | |||||
| 1:00.0 | 167 | 2:59.6 | 60 | 507 | 20 | |
| r: 1:00 | 25 | |||||
| 1:00.0 | 191 | 2:37.0 | 90 | 610 | 28 | |
| r: 1:00 | 31 | |||||
| 1:00.0 | 191 | 2:37.0 | 90 | 610 | 28 | |
| r: 1:00 | 14 | |||||
| 1:00.0 | 177 | 2:49.4 | 72 | 547 | 26 | |
| r: 1:00 | 19 | |||||
| 1:00.0 | 192 | 2:36.2 | 92 | 615 | 28 | |
| r: 1:00 | 23 | |||||
| 1:00.0 | 180 | 2:46.6 | 76 | 560 | 26 | |
| r: 1:00 | 20 | |||||
| 1:00.0 | 179 | 2:47.5 | 74 | 555 | 25 | |
| r: 1:00 | 11 | |||||
| 1:00.0 | 190 | 2:37.8 | 89 | 606 | 28 | |
| r: 1:00 | 31 | |||||
| 1:00.0 | 185 | 2:42.1 | 82 | 582 | 26 | |
| r: 1:00 | 26 | |||||
| 1:00.0 | 194 | 2:34.6 | 95 | 625 | 27 | |
| r: 1:00 | 9 | |||||
| 1:00.0 | 187 | 2:40.4 | 85 | 591 | 28 | |
| r: 1:00 | 15 | |||||
| 1:00.0 | 172 | 2:54.4 | 66 | 527 | 25 | |
| r: 1:00 | 22 | |||||
| 1:00.0 | 181 | 2:45.7 | 77 | 564 | 27 | |
| r: 1:00 | 24 | |||||
| 1:00.0 | 186 | 2:41.2 | 83 | 587 | 27 | |
| r: 1:00 | 48 | |||||
| 1:00.0 | 168 | 2:58.5 | 61 | 511 | 20 | |
| r: 2:28 | 111 | |||||
| 2:00.0 | 245 | 4:04.8 | 24 | 382 | 16 | |
| r936 |
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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