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

7,321

Meters

30:00.0

Time

2:02.9

Pace

470

Calories

Rest Distance2,382
Rest Time15:00.0
Overall Distance9,703
Overall Time45:00.0
Average Watts188
Calories Per Hour940
Stroke Rate48
Stroke Count1455
Drag Factor109

June 09, 2026 18:34:25

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 7,321 2:02.9 188 940 48
3:00.0 701 2:08.3 165 860 47
r: 1:00 132
3:00.0 704 2:07.8 168 860 46
r: 1:00 146
3:00.0 708 2:07.1 170 880 47
r: 1:00 138
3:00.0 714 2:06.0 175 900 48
r: 1:00 153
3:00.0 723 2:04.4 181 920 48
r: 1:00 141
2:00.0 487 2:03.2 187 930 48
r: 1:00 156
2:00.0 493 2:01.7 194 960 49
r: 1:00 171
2:00.0 495 2:01.2 197 960 50
r: 1:00 166
2:00.0 496 2:00.9 198 960 50
r: 1:00 164
2:00.0 499 2:00.2 201 990 50
r: 1:00 153
1:00.0 255 1:57.6 215 1020 51
r: 1:00 173
1:00.0 256 1:57.1 217 1020 51
r: 1:00 169
1:00.0 261 1:54.9 230 1080 50
r: 1:00 164
1:00.0 262 1:54.5 233 1080 51
r: 1:00 175
1:00.0 268 1:51.9 250 1140 52
r: 1:00 181
r2,382

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Workout Graph

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