A lot of people seem to wonder how to get 20 or more points on the rowing intervals during Fight Gone Bad.
Here’s a simple formula:
Assume it takes 10 seconds of the interval to transition, get strapped in, etc.
That leaves you about 5 seconds to get the flywheel up to speed and another 45 seconds at full power.
If you can keep the average calories at or above 1500 during those 45 seconds, you will get 20 points.
If you can minimize the transition time, you can get more. As a rower, I take the transition time off the back of the push press interval to ensure that I am ready to row for the full 60 seconds. In those 10-15 seconds, I can get 7-8 points rowing whereas I would only get 3 points push pressing.