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Wed 12th Mar 2025 at 6:13pm by Nellers

Cross > Row Indoor Ints

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Time
21:18
Miles
2.81
Min/mi
7:35
Pacing
0%
Cals
290
Watts
305
Cadence
63
BPM
140
%MHR
78
B/mi
1065
Surface
Indoor

indoor

Notes & Comments

AN: 10 x 45 sec free rate/ 90 sec rest

Rating at 31-35 and hitting better than 1:44 average. Final effort was under 1:40

1) 0.5km - 2:24(4:49/km) 131/141bpm [630b/km] 31cal 30/38rpm 280/396W
2) 0.5km - 2:19(4:39/km) 136/148bpm [631b/km] 31cal 31/38rpm 301/396W
3) 0.5km - 2:17(4:34/km) 140/151bpm [640b/km] 31cal 30/35rpm 294/349W
4) 0.5km - 2:17(4:33/km) 141/153bpm [642b/km] 31cal 32/35rpm 298/376W
5) 0.5km - 2:21(4:41/km) 141/154bpm [661b/km] 32cal 31/36rpm 303/370W
6) 0.5km - 2:25(4:49/km) 142/155bpm [685b/km] 33cal 33/113rpm 330/390W
7) 0.5km - 2:18(4:37/km) 144/155bpm [664b/km] 32cal 31/37rpm 304/391W
8) 0.5km - 2:23(4:45/km) 144/156bpm [684b/km] 33cal 32/36rpm 315/369W
9) 0.5km - 2:28(4:56/km) 143/157bpm [706b/km] 34cal 31/36rpm 302/373W
10) 0.02km - 7(7:21/km) 156/157bpm [1147b/km] 2cal 34/34rpm 336/336W

2:24 2:19 2:17 2:17 2:21 2:25 2:18 2:23 2:28 7

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.13	45	45	5:59	126 106-140	753	62 60-66	299 140-339
0.25	1:54	1:09	9:11	135 127-141	1241	60 60-60	290 289-290
0.38	2:44	50	6:43	132 126-142	887	63 60-76	300 84-396
0.50	3:45	1:01	8:06	143 134-148	1159	62 60-64	297 290-330
0.63	4:45	1:00	7:58	129 126-138	1028	63 62-72	298 129-382
0.75	5:31	46	6:07	147 139-151	899	61 60-64	305 283-330
0.88	6:37	1:07	8:52	139 129-149	1233	60 60-60	283 283-283
1.00	7:21	44	5:55	139 129-149	822	64 60-70	312 283-348
1.13	8:25	1:04	8:30	146 135-153	1242	64 62-64	295 292-331
1.25	9:19	53	7:08	133 127-143	948	64 64-70	294 209-376
1.38	10:11	52	6:58	150 143-154	1046	64 62-68	311 288-346
1.50	11:18	1:07	8:59	135 127-148	1213	62 62-62	288 288-288
1.63	12:01	42	5:40	145 132-154	822	65 62-72	329 247-370
1.75	13:18	1:17	10:17	143 130-155	1471	66 64-66	332 320-332
1.88	14:05	47	6:15	138 128-149	863	71 64-226	333 120-390
2.00	15:07	1:02	8:19	150 140-155	1248	63 62-66	297 286-359
2.13	16:05	58	7:41	135 131-145	1038	64 62-74	294 117-391
2.25	16:55	50	6:38	152 145-156	1009	66 64-70	332 313-370
2.38	18:04	1:10	9:17	140 133-152	1299	64 64-64	313 313-313
2.50	18:47	43	5:44	145 133-154	831	66 64-72	316 88-369
2.63	20:10	1:23	11:04	142 131-156	1572	60 60-64	277 276-305
2.75	20:55	45	5:56	141 132-152	837	66 60-72	332 276-373
2.81	21:18	23	6:56	156 153-157	1081	69 68-72	342 333-361

Heart

140/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

305W (396 max)

Power Graph

Power Bands

Cadence

63 (226 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:40	6:41	More
800m	3:27	6:56	More
1km	4:31	7:16	More
Mile	7:13	7:13	More

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