Workout Description

Movements

• Row

Benchmark Notes

This workout consists of 7 rounds of 30 seconds rowing for calories with 60 seconds rest. Base rowing rate for 30 seconds: Elite athletes can sustain 15-18 cal/30sec (30-36 cal/min), intermediate athletes 12-15 cal/30sec, novice athletes 8-12 cal/30sec. Round-by-round breakdown with fatigue: Round 1 (fresh): 15 cal for elite, 12 for intermediate, 10 for novice. Rounds 2-3 (slight fatigue): 14 cal elite, 11 intermediate, 9 novice. Rounds 4-5 (moderate fatigue): 13 cal elite, 10 intermediate, 8 novice. Rounds 6-7 (significant fatigue): 12 cal elite, 9 intermediate, 7 novice. Total calculation: Elite (15+14+14+13+13+12+12) = 93 calories, Advanced = 80 calories, Intermediate = 70 calories, Novice = 56 calories. The 60-second rest periods allow for significant recovery between rounds, limiting fatigue accumulation compared to continuous work. Benchmark levels distributed from 70 calories (L1-L2 threshold) representing novice performance up to 182 calories (L9-L10 threshold) representing elite competitive performance.