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Mon 9th Jun 2025 at 7:46am by Nellers
Cross > Row Indoor Ints
warm
-
Time
38:12
-
Miles
5.01
-
Min/mi
7:37
-
Pacing
0%
-
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
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 |
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 |
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