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Mon 10th Mar 2025 at 5:03pm by Nellers

Cross > Row Indoor SS

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Time
40:10
Miles
5.44
Min/mi
7:23
Pacing
0%
Cals
529
Watts
176
Cadence
44
BPM
144
%MHR
79.7
B/mi
1060
Surface
Indoor

indoor

Notes & Comments

AT: 2 x 8 min @ r24-26/ 4 min rest (+wu&wd)

1) 0.5km - 2:20(4:39/km) 114/127bpm [530b/km] 16cal 17/21rpm 133/179W
2) 0.5km - 2:04(4:08/km) 134/144bpm [555b/km] 23cal 21/25rpm 186/236W
3) 0.5km - 1:55(3:50/km) 148/153bpm [566b/km] 27cal 26/34rpm 237/326W
4) 0.5km - 2:15(4:30/km) 143/151bpm [644b/km] 32cal 22/37rpm 165/407W
5) 0.5km - 2:36(5:12/km) 137/150bpm [713b/km] 35cal 20/25rpm 146/225W
6) 0.5km - 2:00(4:01/km) 155/159bpm [622b/km] 30cal 24/25rpm 212/218W
7) 0.5km - 1:57(3:53/km) 158/159bpm [614b/km] 30cal 23/25rpm 209/216W
8) 0.5km - 1:58(3:57/km) 157/159bpm [620b/km] 30cal 24/26rpm 214/222W
9) 0.5km - 3:53(7:46/km) 138/157bpm [1071b/km] 47cal 22/25rpm 174/238W
10) 0.5km - 2:10(4:20/km) 142/155bpm [614b/km] 29cal 22/25rpm 185/232W
11) 0.5km - 1:58(3:56/km) 159/160bpm [624b/km] 30cal 24/26rpm 213/226W
12) 0.5km - 1:59(3:58/km) 160/161bpm [634b/km] 31cal 25/26rpm 211/223W
13) 0.5km - 2:01(4:01/km) 156/160bpm [627b/km] 31cal 24/25rpm 207/230W
14) 0.5km - 2:48(5:37/km) 144/155bpm [808b/km] 37cal 23/27rpm 188/256W
15) 0.5km - 2:19(4:37/km) 136/139bpm [628b/km] 27cal 18/19rpm 130/138W
16) 0.5km - 2:20(4:39/km) 139/140bpm [647b/km] 29cal 17/18rpm 129/135W
17) 0.5km - 2:22(4:44/km) 140/141bpm [662b/km] 30cal 16/18rpm 124/132W
18) 0.25km - 1:16(5:06/km) 138/139bpm [704b/km] 15cal 16/17rpm 115/121W

2:20 2:04 1:55 2:15 2:36 2:00 1:57 1:58 3:53 2:10 1:58 1:59 2:01 2:48 2:19 2:20 2:22 1:16

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	1:54	1:54	7:34	112 89-122	848	35 28-38	132 87-149
0.50	3:35	1:41	6:46	129 123-136	872	41 36-48	173 146-211
0.75	5:11	1:36	6:22	142 135-149	905	48 44-58	210 186-253
1.00	6:51	1:41	6:43	149 143-153	1001	49 34-68	199 86-326
1.25	8:38	1:47	7:06	142 138-146	1009	46 36-74	183 96-407
1.50	10:48	2:10	8:42	135 125-145	1174	40 36-50	137 91-225
1.75	12:24	1:35	6:22	153 145-157	974	49 46-50	214 206-224
2.00	14:00	1:36	6:24	158 157-159	1010	48 48-50	210 204-214
2.25	15:35	1:35	6:19	158 157-159	998	47 46-50	209 199-217
2.50	17:09	1:34	6:17	157 155-158	987	49 46-52	216 208-222
2.75	20:35	3:26	13:44	138 119-157	1895	45 44-50	175 159-238
3.00	22:26	1:51	7:24	135 127-147	998	44 44-50	169 107-232
3.25	24:01	1:35	6:20	156 147-160	989	49 46-52	216 198-226
3.50	25:36	1:35	6:19	160 158-161	1012	49 48-52	210 198-220
3.75	27:12	1:36	6:23	160 158-161	1022	50 48-52	211 195-223
4.00	28:48	1:36	6:25	157 154-160	1009	49 48-50	206 188-230
4.25	31:08	2:20	9:19	148 134-155	1378	51 48-54	216 131-256
4.50	32:59	1:52	7:27	135 133-137	1006	37 36-38	128 111-138
4.75	34:52	1:52	7:29	138 135-140	1032	36 34-38	130 121-138
5.00	36:44	1:53	7:31	139 138-141	1044	34 34-36	129 124-134
5.25	38:38	1:53	7:34	140 138-141	1059	34 32-36	124 116-132
5.44	40:09	1:31	8:08	138 136-139	1123	33 32-34	115 110-121

Heart

144/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

176W (407 max)

Power Graph

Power Bands

Cadence

44 (74 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:29	5:58	More
800m	3:06	6:14	More
1km	3:53	6:15	More
Mile	6:19	6:19	More
5k	22:32	7:15	More
5 miles	36:40	7:20	More

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