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

7,711

Meters

30:00.0

Time

1:56.7

Pace

522

Calories

Rest Distance2,696
Rest Time15:00.0
Overall Distance10,407
Overall Time45:00.0
Average Watts220
Calories Per Hour1044
Stroke Rate51
Stroke Count1548
Drag Factor115

December 23, 2025 15:36:44

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 7,711 1:56.7 220 1044 51
3:00.0 758 1:58.7 209 1000 50
r: 1:00 121
3:00.0 760 1:58.4 211 1020 50
r: 1:00 174
3:00.0 761 1:58.2 212 1020 50
r: 1:00 187
3:00.0 763 1:57.9 213 1020 51
r: 1:00 175
3:00.0 764 1:57.8 214 1020 51
r: 1:00 190
2:00.0 513 1:56.9 219 1050 51
r: 1:00 182
2:00.0 513 1:56.9 219 1050 52
r: 1:00 167
2:00.0 514 1:56.7 220 1050 52
r: 1:00 178
2:00.0 514 1:56.7 220 1050 52
r: 1:00 181
2:00.0 515 1:56.5 221 1050 53
r: 1:00 164
1:00.0 264 1:53.6 239 1080 54
r: 1:00 192
1:00.0 264 1:53.6 239 1080 55
r: 1:00 195
1:00.0 265 1:53.2 241 1080 54
r: 1:00 184
1:00.0 267 1:52.3 247 1140 54
r: 1:00 189
1:00.0 276 1:48.6 273 1200 56
r: 1:00 217
r2,696

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Workout Graph

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