CBDB CBDB v4:00/2:11r...22 row
4,585
Meters
26:00.0
Time
2:50.1
Pace
231
Calories
| Rest Distance | 745 |
|---|---|
| Rest Time | 23:39.0 |
| Overall Distance | 5,330 |
| Overall Time | 49:39.0 |
| Average Watts | 71 |
|---|---|
| Calories Per Hour | 544 |
| Stroke Rate | 19 |
| Stroke Count | 493 |
| Drag Factor | 114 |
October 07, 2023 17:52:02
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 | 4,585 | 2:50.1 | 71 | 544 | 19 | |
| 4:00.0 | 559 | 3:34.6 | 35 | 421 | 17 | |
| r: 2:11 | 31 | |||||
| 1:00.0 | 170 | 2:56.4 | 64 | 519 | 18 | |
| r: 1:00 | 36 | |||||
| 1:00.0 | 172 | 2:54.4 | 66 | 527 | 18 | |
| r: 1:00 | 37 | |||||
| 1:00.0 | 175 | 2:51.4 | 69 | 539 | 17 | |
| r: 1:00 | 39 | |||||
| 1:00.0 | 189 | 2:38.7 | 88 | 601 | 20 | |
| r: 1:00 | 38 | |||||
| 1:00.0 | 190 | 2:37.8 | 89 | 606 | 20 | |
| r: 1:00 | 8 | |||||
| 1:00.0 | 182 | 2:44.8 | 78 | 568 | 20 | |
| r: 1:00 | 20 | |||||
| 1:00.0 | 190 | 2:37.8 | 89 | 606 | 20 | |
| r: 1:00 | 9 | |||||
| 1:00.0 | 184 | 2:43.0 | 81 | 577 | 20 | |
| r: 1:00 | 27 | |||||
| 1:00.0 | 196 | 2:33.0 | 98 | 635 | 21 | |
| r: 1:00 | 32 | |||||
| 1:00.0 | 195 | 2:33.8 | 96 | 630 | 20 | |
| r: 1:00 | 33 | |||||
| 1:00.0 | 191 | 2:37.0 | 90 | 610 | 19 | |
| r: 1:00 | 40 | |||||
| 1:00.0 | 194 | 2:34.6 | 95 | 625 | 20 | |
| r: 1:00 | 26 | |||||
| 1:00.0 | 199 | 2:30.7 | 102 | 651 | 22 | |
| r: 1:00 | 29 | |||||
| 1:00.0 | 194 | 2:34.6 | 95 | 625 | 20 | |
| r: 1:00 | 25 | |||||
| 1:00.0 | 196 | 2:33.0 | 98 | 635 | 22 | |
| r: 1:00 | 49 | |||||
| 1:00.0 | 192 | 2:36.2 | 92 | 615 | 20 | |
| r: 1:00 | 40 | |||||
| 1:00.0 | 188 | 2:39.5 | 86 | 596 | 19 | |
| r: 1:00 | 33 | |||||
| 1:00.0 | 177 | 2:49.4 | 72 | 547 | 19 | |
| r: 1:00 | 43 | |||||
| 1:00.0 | 187 | 2:40.4 | 85 | 591 | 19 | |
| r: 1:00 | 31 | |||||
| 1:00.0 | 192 | 2:36.2 | 92 | 615 | 22 | |
| r: 2:28 | 119 | |||||
| 2:00.0 | 276 | 3:37.3 | 34 | 417 | 16 | |
| r745 |
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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