Hi ,
It looks like you're using an ad blocker.



The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch
or for an ad-free Fetcheveryone experience!

Mon 9th Jun 2025 at 7:46am by Nellers

Cross > Row Indoor Ints
  • warm
  • Time
    38:12
  • Miles
    5.01
  • Min/mi
    7:37
  • Cals
    508
  • Watts
    208
  • Cadence
    49
  • BPM
    143
  • %MHR
    79.3
  • B/mi
    1088
  • Surface
    Indoor

Notes & Comments

TR: 5 x 2 min @ r28-30/ 2 min rest (+wu&wd)

1) 0.5km - 2:17(4:33/km) 113/130bpm [515b/km] 22cal 19/23rpm 145/187W
2) 0.5km - 2:02(4:03/km) 137/142bpm [555b/km] 27cal 23/28rpm 197/244W
3) 0.5km - 2:04(4:09/km) 145/150bpm [601b/km] 29cal 24/35rpm 196/382W
4) 0.5km - 2:13(4:26/km) 142/146bpm [628b/km] 31cal 22/37rpm 177/419W
5) 0.5km - 2:43(5:26/km) 139/157bpm [756b/km] 35cal 22/31rpm 179/314W
6) 0.5km - 2:28(4:56/km) 148/161bpm [729b/km] 35cal 28/30rpm 256/283W
7) 0.5km - 1:53(3:46/km) 149/160bpm [561b/km] 26cal 28/33rpm 272/349W
8) 0.5km - 2:42(5:24/km) 145/161bpm [784b/km] 37cal 28/33rpm 275/305W
9) 0.5km - 2:32(5:04/km) 156/163bpm [790b/km] 37cal 28/30rpm 269/294W
10) 0.5km - 2:08(4:15/km) 142/157bpm [604b/km] 28cal 29/35rpm 265/356W
11) 0.5km - 2:55(5:50/km) 150/165bpm [876b/km] 41cal 29/31rpm 252/297W
12) 0.5km - 1:50(3:39/km) 153/166bpm [559b/km] 26cal 29/33rpm 276/313W
13) 0.5km - 3:09(6:19/km) 144/166bpm [909b/km] 41cal 23/32rpm 181/308W
14) 0.5km - 2:18(4:37/km) 138/141bpm [637b/km] 28cal 18/19rpm 134/140W
15) 0.5km - 2:17(4:34/km) 141/143bpm [643b/km] 30cal 17/19rpm 136/142W
16) 0.5km - 2:17(4:34/km) 142/144bpm [649b/km] 30cal 17/18rpm 134/143W
17) 0.07km - 24(6:04/km) 142/143bpm [862b/km] 5cal 17/18rpm 131/137W
2:17 2:02 2:04 2:13 2:43 2:28 1:53 2:42 2:32 2:08 2:55 1:50 3:09 2:18 2:17 2:17 24

Multigraph

  • Pace
  • Cadence
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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 7:26 110 77-130 818 38 20-44 146 89-177
0.50 3:31 1:40 6:40 133 127-140 886 45 40-48 185 156-208
0.75 5:06 1:34 6:16 143 140-147 897 51 48-56 214 193-244
1.00 6:55 1:49 7:16 144 139-150 1047 45 34-70 163 86-382
1.25 8:38 1:43 6:53 142 135-146 979 47 34-74 193 79-419
1.50 10:59 2:21 9:25 137 119-152 1291 44 34-62 167 95-314
1.75 12:50 1:50 7:21 155 141-161 1140 57 56-60 262 251-286
2.00 14:38 1:48 7:12 138 133-150 995 57 56-66 262 251-349
2.25 16:06 1:28 5:53 158 150-161 928 57 54-58 270 253-289
2.50 18:24 2:19 9:14 142 134-161 1312 58 54-66 276 272-305
2.75 19:52 1:28 5:52 157 146-163 920 57 56-60 273 258-294
3.00 22:22 2:30 10:00 145 134-163 1450 58 56-70 261 71-356
3.25 23:49 1:27 5:48 157 145-164 910 59 56-62 279 265-297
3.50 26:25 2:36 10:24 144 133-165 1499 58 58-66 244 110-311
3.75 27:53 1:27 5:49 159 146-166 926 60 58-64 286 256-313
4.00 30:38 2:45 11:00 144 134-166 1584 48 36-62 180 24-306
4.25 32:29 1:51 7:24 137 134-140 1013 36 34-38 134 126-140
4.50 34:19 1:50 7:20 140 139-142 1028 36 34-38 135 131-142
4.75 36:09 1:51 7:22 142 141-143 1046 36 34-36 136 129-142
5.00 38:00 1:51 7:23 142 141-144 1049 35 34-36 133 127-143
5.01 38:12 12 16:34 142 142-143 2352 36 34-36 130 127-132

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 166 max Delete HR Trace

  • Cadence Distribution

    49 avge / 74 max

  • Power Distribution

    208W (419 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:24 5:38 More
    800m 3:10 6:21 More
    1km 4:01 6:27 More
    Mile 6:44 6:44 More
    5k 22:38 7:17 More
    5 miles 37:55 7:35 More
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry
You can still access the old version of this page.







Back To Top

Tag A User

To tag a user, start typing their name here:
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 114,408 Fetchies!
Already a Fetchie? Sign in here