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Fredrik Ylander v3:00/1:00r...15 SkiErg

7,700

Meters

30:00.0

Time

1:56.8

Pace

519

Calories

Rest Distance2,233
Rest Time15:00.0
Overall Distance9,933
Overall Time45:00.0
Average Watts219
Calories Per Hour1038
Stroke Rate53
Stroke Count1603
Drag Factor108

October 25, 2025 11:09:16

Workout
SkiErg

Workout Type
Variable Interval

Verified
Yes

Entered
Erg Zone

Fem av varje (per 500 m)
- 10 min uppvärmning (separat pass i ErgZone)

- 5 st 3 min-intervaller. Fart: 2 s långsammare (+2 s) per 500 m jämfört med årsbästafart på 5000 m
- 5 st 2 min-intervaller. Fart +1 s.
- 5 st 1 min-intervaller. Fart -2 s.

- 5-20 min nedvarvning (separat pass i ErgZone)

Motstånd 8 på intervallerna.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,700 1:56.8 219 1038 53
3:00.0 755 1:59.2 207 1000 52
r: 1:00 99
3:00.0 757 1:58.8 208 1000 53
r: 1:00 146
3:00.0 761 1:58.2 212 1020 53
r: 1:00 146
3:00.0 763 1:57.9 213 1020 52
r: 1:00 145
3:00.0 762 1:58.1 212 1020 52
r: 1:00 149
2:00.0 512 1:57.1 217 1020 53
r: 1:00 119
2:00.0 515 1:56.5 221 1050 53
r: 1:00 164
2:00.0 514 1:56.7 220 1050 54
r: 1:00 152
2:00.0 515 1:56.5 221 1050 54
r: 1:00 150
2:00.0 513 1:56.9 219 1050 54
r: 1:00 133
1:00.0 265 1:53.2 241 1080 56
r: 1:00 172
1:00.0 265 1:53.2 241 1080 56
r: 1:00 143
1:00.0 265 1:53.2 241 1080 56
r: 1:00 148
1:00.0 267 1:52.3 247 1140 56
r: 1:00 161
1:00.0 271 1:50.7 258 1140 58
r: 1:00 206
r2,233

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Workout Graph

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