CBDB CBDB v4:00/2:11r...17 row
3,161
Meters
19:00.0
Time
3:00.3
Pace
156
Calories
| Rest Distance | 499 |
|---|---|
| Rest Time | 18:11.0 |
| Overall Distance | 3,660 |
| Overall Time | 37:11.0 |
| Average Watts | 60 |
|---|---|
| Calories Per Hour | 505 |
| Stroke Rate | 20 |
| Stroke Count | 408 |
| Drag Factor | 103 |
October 30, 2023 17:47:44
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:00.0 | 3,161 | 3:00.3 | 60 | 505 | 20 | |
| 4:00.0 | 637 | 3:08.3 | 52 | 480 | 20 | |
| r: 2:11 | 80 | |||||
| 1:00.0 | 186 | 2:41.2 | 83 | 587 | 22 | |
| r: 1:00 | 20 | |||||
| 1:00.0 | 175 | 2:51.4 | 69 | 539 | 20 | |
| r: 1:00 | 39 | |||||
| 1:00.0 | 177 | 2:49.4 | 72 | 547 | 21 | |
| r: 1:00 | 50 | |||||
| 1:00.0 | 179 | 2:47.5 | 74 | 555 | 22 | |
| r: 1:00 | 12 | |||||
| 1:00.0 | 181 | 2:45.7 | 77 | 564 | 25 | |
| r: 1:00 | 15 | |||||
| 1:00.0 | 188 | 2:39.5 | 86 | 596 | 26 | |
| r: 1:00 | 33 | |||||
| 1:00.0 | 173 | 2:53.4 | 67 | 530 | 24 | |
| r: 1:00 | 17 | |||||
| 1:00.0 | 181 | 2:45.7 | 77 | 564 | 24 | |
| r: 1:00 | 27 | |||||
| 1:00.0 | 142 | 3:31.2 | 37 | 427 | 19 | |
| r: 1:00 | 24 | |||||
| 1:00.0 | 143 | 3:29.7 | 38 | 430 | 19 | |
| r: 1:00 | 22 | |||||
| 1:00.0 | 173 | 2:53.4 | 67 | 530 | 19 | |
| r: 1:00 | 31 | |||||
| 1:00.0 | 159 | 3:08.6 | 52 | 479 | 19 | |
| r: 1:00 | 44 | |||||
| 1:00.0 | 164 | 3:02.9 | 57 | 496 | 20 | |
| r: 1:00 | 25 | |||||
| 1:00.0 | 145 | 3:26.8 | 40 | 436 | 18 | |
| r: 1:00 | 38 | |||||
| 1:00.0 | 158 | 3:09.8 | 51 | 475 | 19 | |
| r: 1:00 | 22 | |||||
| 0:52.0 | 76 | 5:42.1 | 9 | 330 | 23 | |
| r499 |
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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