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Sat 5th Apr 2025 at 5:17pm by Nellers

Cross > Row Indoor SS

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Time
44:02
Miles
5.85
Min/mi
7:32
Pacing
0%
Cals
577
Watts
145
Cadence
36
BPM
141
%MHR
78.3
B/mi
1060
Surface
Indoor

indoor

Notes & Comments

UT2: 4 x 10 minutes@ r18/ 1 min rest

1) 0.5km - 2:19(4:39/km) 114/130bpm [530b/km] 19cal 18/19rpm 136/152W
2) 0.5km - 2:15(4:30/km) 130/133bpm [584b/km] 28cal 17/18rpm 142/147W
3) 0.5km - 2:15(4:29/km) 136/139bpm [610b/km] 30cal 17/19rpm 144/150W
4) 0.5km - 2:14(4:27/km) 141/143bpm [628b/km] 30cal 18/19rpm 144/148W
5) 0.5km - 2:46(5:32/km) 135/143bpm [747b/km] 35cal 18/19rpm 142/163W
6) 0.5km - 2:13(4:27/km) 139/142bpm [617b/km] 30cal 18/19rpm 145/150W
7) 0.5km - 2:14(4:29/km) 143/145bpm [641b/km] 31cal 17/18rpm 143/149W
8) 0.5km - 2:16(4:31/km) 145/146bpm [655b/km] 31cal 17/18rpm 143/148W
9) 0.5km - 2:14(4:28/km) 145/146bpm [646b/km] 31cal 18/19rpm 144/148W
10) 0.5km - 2:50(5:40/km) 136/146bpm [770b/km] 35cal 18/20rpm 138/149W
11) 0.5km - 2:14(4:27/km) 144/146bpm [641b/km] 30cal 18/19rpm 145/152W
12) 0.5km - 2:14(4:29/km) 146/148bpm [653b/km] 31cal 18/19rpm 145/153W
13) 0.5km - 2:15(4:30/km) 148/150bpm [666b/km] 31cal 18/19rpm 146/152W
14) 0.5km - 2:46(5:32/km) 144/150bpm [797b/km] 36cal 17/19rpm 144/152W
15) 0.5km - 2:15(4:29/km) 140/147bpm [629b/km] 28cal 18/20rpm 144/153W
16) 0.5km - 2:13(4:27/km) 148/150bpm [658b/km] 31cal 18/19rpm 146/153W
17) 0.5km - 2:14(4:27/km) 150/152bpm [668b/km] 31cal 18/19rpm 148/154W
18) 0.5km - 2:13(4:26/km) 150/151bpm [666b/km] 31cal 18/19rpm 146/150W
19) 0.42km - 2:03(4:56/km) 148/152bpm [729b/km] 28cal 18/19rpm 148/156W

2:19 2:15 2:15 2:14 2:46 2:13 2:14 2:16 2:14 2:50 2:14 2:14 2:15 2:46 2:15 2:13 2:14 2:13 2:03

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.25	1:52	1:52	7:29	110 88-126	823	36 34-38	141 108-152
0.50	3:41	1:48	7:14	129 125-131	932	36 34-36	143 138-147
0.75	5:29	1:49	7:15	132 129-136	958	36 36-38	143 139-146
1.00	7:17	1:47	7:10	138 135-140	989	36 34-36	144 139-150
1.25	9:05	1:48	7:13	141 139-143	1017	36 36-38	144 139-148
1.50	11:25	2:20	9:18	135 121-143	1256	36 34-38	144 140-163
1.75	13:12	1:48	7:11	138 132-140	991	36 36-38	146 143-150
2.00	15:01	1:48	7:13	141 139-143	1019	36 34-36	144 138-148
2.25	16:49	1:48	7:13	144 142-145	1040	36 34-36	144 136-149
2.50	18:37	1:48	7:12	145 144-146	1045	36 34-36	143 137-148
2.75	20:25	1:48	7:12	145 143-146	1045	36 34-38	144 139-148
3.00	22:48	2:23	9:31	136 126-146	1295	36 34-40	142 123-149
3.25	24:36	1:48	7:11	141 134-145	1013	36 36-38	144 140-149
3.50	26:24	1:49	7:14	144 143-146	1043	36 36-38	145 139-152
3.75	28:12	1:47	7:09	147 145-148	1052	36 34-38	145 140-153
4.00	30:00	1:48	7:11	148 146-150	1064	36 34-38	146 142-151
4.25	31:48	1:48	7:14	149 147-150	1077	36 34-38	145 137-152
4.50	34:09	2:21	9:24	137 130-149	1288	35 34-40	143 74-149
4.75	35:57	1:48	7:11	145 141-148	1043	36 36-38	146 139-153
5.00	37:44	1:47	7:07	148 147-150	1054	36 36-38	147 142-153
5.25	39:32	1:48	7:12	150 149-152	1080	37 36-38	148 144-154
5.50	41:19	1:48	7:11	150 149-151	1076	36 36-38	146 140-150
5.75	43:06	1:47	7:07	150 148-152	1066	36 34-38	148 143-156
5.85	44:02	56	9:16	144 135-151	1335	36 36-36	147 147-147

Heart

141/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

145W (163 max)

Power Graph

Power Bands

Cadence

36 (40 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:44	6:58	More
800m	3:30	7:03	More
1km	4:25	7:06	More
Mile	7:06	7:06	More
5k	23:26	7:32	More
5 miles	37:36	7:31	More

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