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

7,697

Meters

30:00.0

Time

1:56.9

Pace

519

Calories

Rest Distance2,711
Rest Time15:00.0
Overall Distance10,408
Overall Time45:00.0
Average Watts219
Calories Per Hour1038
Stroke Rate50
Stroke Count1529
Drag Factor108

December 17, 2025 17:40:54

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 7,697 1:56.9 219 1038 50
3:00.0 755 1:59.2 207 1000 49
r: 1:00 175
3:00.0 759 1:58.5 210 1020 49
r: 1:00 174
3:00.0 762 1:58.1 212 1020 49
r: 1:00 178
3:00.0 762 1:58.1 212 1020 51
r: 1:00 171
3:00.0 764 1:57.8 214 1020 51
r: 1:00 165
2:00.0 515 1:56.5 221 1050 52
r: 1:00 179
2:00.0 515 1:56.5 221 1050 51
r: 1:00 186
2:00.0 513 1:56.9 219 1050 51
r: 1:00 173
2:00.0 514 1:56.7 220 1050 51
r: 1:00 176
2:00.0 517 1:56.0 224 1050 52
r: 1:00 187
1:00.0 264 1:53.6 239 1080 53
r: 1:00 208
1:00.0 263 1:54.0 236 1080 53
r: 1:00 190
1:00.0 265 1:53.2 241 1080 54
r: 1:00 178
1:00.0 265 1:53.2 241 1080 54
r: 1:00 173
1:00.0 265 1:53.2 241 1080 53
r: 1:00 198
r2,711

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Workout Graph

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