CBDB CBDB 3x3:50/3:00r row
2,230
Meters
11:30.0
Time
2:34.7
Pace
120
Calories
130
Heart Rate
| Rest Distance | 127 |
|---|---|
| Rest Time | 9:00.0 |
| Overall Distance | 2,357 |
| Overall Time | 20:30.0 |
| Average Watts | 95 |
|---|---|
| Calories Per Hour | 625 |
| Stroke Rate | 26 |
| Stroke Count | 305 |
| Drag Factor | 117 |
December 02, 2024 18:11:11
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 11:30.0 | 2,230 | 2:34.7 | 95 | 625 | 26 | 130 |
| 3:50.0 | 747 | 2:33.9 | 96 | 630 | 27 | 117 |
| 3:50.0 | 746 | 2:34.1 | 96 | 628 | 26 | 134 |
| 3:50.0 | 738 | 2:35.8 | 93 | 618 | 26 | 141 |
| r127 |
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12 Rows of Christmas - 3 Tabatas
RowAlong on YouTue: youtu.be/uIFA2xuEExc?si=9rja6ys6IsCTtI3C
Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.
🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: MAX Effort - High rate, High Pace
➔Effort = 10/10
➔Speech = Don't even try
âť— This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at around 38spm and 2K-10 pace. âť—
The reason it says HISS or HIIT workout in the title is that really, because you can't recover before the next effort, this is more of a High intensity steady state (that steady state being maximum effort). A true HIIT session will give you more recovery before the next effort.
app.erg.zone