Part of an F45 Foxtrot class -- the challenge was to get to 700m over the entire three-minute station.

The station timings are 2*(45"+15"r+20"+10"r), I was aiming for 1:40/500m in the 45" sections, 1:30/500m in the 15" sections and to cruise around 2:00/500m in the rest sections.

In practice, I found it hard to get under 1:35/500m, and of course the damper was set at max.