goto link plug in recent 500w at your max speed.
there is pace to watts calc.
https://www.concept2.com/indoor-rowers/training/calculators/watts-calculator
from ur power data could define your map ( max aerobic power)
and thru also calc your ftp ( functional threshold power).
once u got theses you can find your zones to train in.
All bit nerdy but yea works good. makes ur time in training more efficient.
get fit faster.
power numbers translate to other activities like cycling and running too.
ot
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