Johan Nilsson v300m/4:12r...10 BikeErg
3,000m
Meters
4:17.7
Time
1:25.9
Pace
151
Calories
| Rest Distance | 1,589m |
|---|---|
| Rest Time | 40:23.0 |
| Overall Distance | 4,589m |
| Overall Time | 44:40.7 |
| Average Watts | 552 |
|---|---|
| Calories Per Hour | 2200 |
| RPM | 78 |
| Power/kg | 4.25 |
| Drag Factor | 232 |
December 29, 2019 10:04:00
Workout
BikeErg
Workout Type
Variable Interval
Verified
Yes
Entered
Concept2 Utility
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | RPM | ||
|---|---|---|---|---|---|---|---|
| 4:17.7 | 3,000m | 1:25.9 | 552 | 2200 | 78 | ||
| 0:25.7 | 300m | 1:25.6 | 557 | 2215 | 80 | 133 | |
| r: 4:12 | 146m | ||||||
| 0:25.9 | 300m | 1:26.3 | 544 | 2171 | 79 | 136 | |
| r: 3:50 | 141m | ||||||
| 0:26.2 | 300m | 1:27.3 | 525 | 2108 | 78 | 137 | |
| r: 4:17 | 140m | ||||||
| 0:25.7 | 300m | 1:25.6 | 557 | 2215 | 79 | 139 | |
| r: 4:13 | 198m | ||||||
| 0:25.9 | 300m | 1:26.3 | 544 | 2171 | 79 | 139 | |
| r: 4:54 | 165m | ||||||
| 0:26.0 | 300m | 1:26.6 | 538 | 2150 | 76 | 140 | |
| r: 4:18 | 153m | ||||||
| 0:26.0 | 300m | 1:26.6 | 538 | 2150 | 79 | 141 | |
| r: 4:42 | 200m | ||||||
| 0:25.9 | 300m | 1:26.3 | 544 | 2171 | 79 | 139 | |
| r: 4:17 | 143m | ||||||
| 0:25.7 | 300m | 1:25.6 | 557 | 2215 | 79 | 138 | |
| r: 5:03 | 177m | ||||||
| 0:24.8 | 300m | 1:22.6 | 620 | 2432 | 80 | 142 | |
| r: 0:37 | 126m | ||||||
| r1,589m |
Plan was 1:25 pace, but felt little to hard for a training session, so I hold 1:25 for a while then lowered the pace when my legs got tired. Got better in the end. Last set felt good. These short intervals is very good for me. My legs will get stronger and more endurance.