CBDB CBDB 7x1:00/1:15r row
1,564
Meters
7:00.0
Time
2:14.2
Pace
91
Calories
141
Heart Rate
| Rest Distance | 279 |
|---|---|
| Rest Time | 7:30.0 |
| Overall Distance | 1,843 |
| Overall Time | 14:30.0 |
| Average Watts | 145 |
|---|---|
| Calories Per Hour | 797 |
| Stroke Rate | 32 |
| Stroke Count | 228 |
| Drag Factor | 121 |
December 11, 2024 16:20:26
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 7:00.0 | 1,564 | 2:14.2 | 145 | 797 | 32 | 141 |
| 1:00.0 | 210 | 2:22.8 | 120 | 713 | 31 | 127 |
| 1:00.0 | 215 | 2:19.5 | 129 | 743 | 31 | 134 |
| 1:00.0 | 222 | 2:15.1 | 142 | 788 | 31 | 137 |
| 1:00.0 | 226 | 2:12.7 | 150 | 814 | 32 | 138 |
| 1:00.0 | 223 | 2:14.5 | 144 | 794 | 32 | 143 |
| 1:00.0 | 230 | 2:10.4 | 158 | 842 | 34 | 151 |
| 1:00.0 | 238 | 2:06.0 | 175 | 901 | 36 | 158 |
| r279 |
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Workout Graph
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12 Rows - Day 07
7 Minutes Sprinting: youtu.be/WTmAve6wBug
Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.
🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!
➔Effort = 10/10
➔Speech = Don't even try
❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗
I've tried something new at the end of this one when I'm saying goodbye. I've added in a split screen of the basic stretching that I do after each row. I'm going to film it again - and do a standalone video too - but I'd love to know what you think about it.
🚥I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
app.erg.zone