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

7,485

Meters

30:00.0

Time

2:00.2

Pace

489

Calories

Rest Distance893
Rest Time15:00.0
Overall Distance8,378
Overall Time45:00.0
Average Watts201
Calories Per Hour978
Stroke Rate50
Stroke Count1514
Drag Factor104

February 09, 2026 08:52:48

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 7,485 2:00.2 201 978 50
3:00.0 750 2:00.0 203 980 48
r: 1:00 107
3:00.0 752 1:59.6 204 1000 49
r: 1:00 115
3:00.0 757 1:58.8 208 1000 50
r: 1:00 64
3:00.0 754 1:59.3 206 1000 51
r: 1:00 46
3:00.0 752 1:59.6 204 1000 50
r: 1:00 42
2:00.0 497 2:00.7 199 960 51
r: 1:00 35
2:00.0 487 2:03.2 187 930 51
r: 1:00 51
2:00.0 491 2:02.1 192 930 51
r: 1:00 44
2:00.0 489 2:02.6 189 930 51
r: 1:00 49
2:00.0 492 2:01.9 193 960 52
r: 1:00 31
1:00.0 250 2:00.0 203 960 52
r: 1:00 81
1:00.0 251 1:59.5 205 960 52
r: 1:00 81
1:00.0 253 1:58.5 210 1020 51
r: 1:00 68
1:00.0 253 1:58.5 210 1020 53
r: 1:00 58
1:00.0 258 1:56.2 223 1020 53
r: 1:00 21
r893

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Workout Graph

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