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Thu 12th Jun 2025 at 8:32am by Nellers

Cross > Rowing - Indoor

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Time
22:35
Miles
3.11
Min/mi
7:16
Pacing
0%
Cals
306
Watts
143
Cadence
36
BPM
141
%MHR
78.1
B/mi
1021
Surface
Indoor

indoor

Notes & Comments

Make up metres

1) 0.5km - 2:19(4:38/km) 126/135bpm [585b/km] 28cal 18/23rpm 134/147W
2) 0.5km - 2:17(4:34/km) 136/140bpm [621b/km] 30cal 18/20rpm 140/152W
3) 0.5km - 2:14(4:27/km) 141/143bpm [627b/km] 31cal 18/19rpm 144/149W
4) 0.5km - 2:15(4:30/km) 143/144bpm [642b/km] 31cal 18/19rpm 143/149W
5) 0.5km - 2:15(4:29/km) 144/146bpm [646b/km] 31cal 18/19rpm 144/150W
6) 0.5km - 2:15(4:30/km) 144/145bpm [649b/km] 31cal 18/19rpm 142/148W
7) 0.5km - 2:16(4:32/km) 142/144bpm [643b/km] 31cal 17/19rpm 141/153W
8) 0.5km - 2:13(4:27/km) 143/144bpm [636b/km] 31cal 17/19rpm 147/155W
9) 0.5km - 2:14(4:28/km) 144/145bpm [642b/km] 31cal 17/19rpm 146/154W
10) 0.5km - 2:18(4:36/km) 143/144bpm [658b/km] 31cal 17/19rpm 145/159W

2:19 2:17 2:14 2:15 2:15 2:15 2:16 2:13 2:14 2:18

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	58	58	7:48	119 111-127	928	39 38-46	138 96-147
0.25	1:53	55	7:16	130 128-133	945	38 36-38	140 134-147
0.38	2:47	54	7:15	134 133-135	971	37 36-38	137 133-143
0.50	3:42	55	7:17	135 133-137	983	37 36-40	142 131-152
0.63	4:37	55	7:22	138 136-140	1016	37 36-38	140 137-145
0.75	5:31	54	7:08	140 138-142	999	37 36-38	143 139-149
0.88	6:25	54	7:12	142 139-143	1023	36 36-38	145 142-149
1.00	7:19	54	7:14	142 141-143	1028	36 36-38	144 138-149
1.13	8:14	55	7:19	143 142-144	1046	37 34-38	144 132-148
1.25	9:08	54	7:12	143 142-144	1030	36 34-38	143 136-148
1.38	10:02	54	7:12	144 143-145	1038	37 36-38	147 144-150
1.50	10:56	54	7:10	145 144-146	1040	36 34-38	142 136-149
1.63	11:50	54	7:12	144 144-145	1038	36 36-38	142 133-147
1.75	12:44	55	7:17	144 142-145	1050	36 34-38	141 134-147
1.88	13:39	54	7:13	143 142-145	1031	36 36-38	142 136-148
2.00	14:34	55	7:23	142 141-144	1049	36 34-38	138 131-143
2.13	15:27	54	7:08	142 141-143	1013	36 34-36	142 135-147
2.25	16:21	54	7:08	143 141-144	1020	36 34-38	149 142-155
2.38	17:16	55	7:20	143 142-144	1049	36 34-36	147 143-152
2.50	18:09	53	7:03	143 143-144	1007	36 34-36	145 141-149
2.63	19:03	54	7:14	143 143-144	1035	36 34-36	147 142-152
2.75	19:57	54	7:14	144 143-145	1041	36 34-36	145 137-154
2.88	20:50	53	7:05	143 143-144	1013	36 34-38	145 142-148
3.00	21:45	54	7:16	143 142-144	1039	36 34-38	144 138-147
3.11	22:36	51	7:58	142 141-143	1131	35 34-38	147 137-159

Heart

141/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

143W (159 max)

Power Graph

Power Bands

Cadence

36 (46 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:44	6:57	More
800m	3:31	7:04	More
1km	4:25	7:06	More
Mile	7:10	7:10	More
5k	22:28	7:14	More

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