Interval training: 8x montée Vita + 20' base

Overview

11,73

Distance

1:16:55

Time

1:16:55

Elapsed time

6:33

/km

Pace

197

avg. Power

143

bpm

avg. Heart rate

179

bpm

max. Heart rate

753

kcal

Energy

39,25

VO2max

142

TRIMP

226

Elevation

Laps

	Distance	Time	Pace	diff
1.	5,85 km	37:47	6:28/km	-0:42/km
2.	0,18 km	1:01	5:32/km	+0:15/km
3.	0,21 km	1:30	7:03/km	-1:16/km
4.	0,19 km	1:00	5:16/km	+0:30/km
5.	0,21 km	1:31	7:24/km	-1:38/km
6.	0,18 km	1:03	6:00/km	-0:14/km
7.	0,19 km	1:31	7:52/km	-2:05/km
8.	0,19 km	1:04	5:42/km	+0:04/km
9.	0,21 km	1:32	7:24/km	-1:38/km
10.	0,18 km	1:02	5:44/km	+0:02/km
11.	0,19 km	1:33	8:07/km	-2:21/km
12.	0,18 km	1:03	5:44/km	+0:02/km
13.	0,21 km	1:36	7:48/km	-2:02/km
14.	0,18 km	1:03	6:00/km	-0:14/km
15.	0,19 km	1:34	8:10/km	-2:23/km
16.	0,18 km	1:06	6:15/km	-0:29/km
17.	3,04 km	19:59	6:35/km	-0:49/km
Average (active)			5:46/km	+0:47/km
	Average (total)		6:33/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	6:29	6:37/km	132bpm	191W	+4/-8
1,02km	6:14	6:08/km	137bpm	211W	+0/-1
0,99km	6:14	6:17/km	139bpm	206W	+2/-0
1,00km	6:54	6:54/km	140bpm	209W	+29/-0
1,00km	6:19	6:18/km	133bpm	204W	+1/-4
1,00km	6:26	6:26/km	139bpm	192W	+25/-36
1,00km	6:43	6:42/km	160bpm	189W	+54/-74
1,00km	6:46	6:46/km	161bpm	211W	+69/-48
1,00km	7:11	7:13/km	156bpm	171W	+41/-63
1,00km	6:03	6:04/km	140bpm	205W	+2/-8
1,01km	6:38	6:35/km	137bpm	189W	+4/-9
0,74km	4:59	6:47/km	136bpm	193W	+5/-0

Composite data

6:33

/km

avg. Pace

9,2

km/h

avg. Speed

6:29

/km

avg. GAP

13,99

Km-effort

0,85

Aerobic Efficiency

1,02 / 6:28

/km

VI / xPace

1,08 / 6:01

/km

VI / xGAP

39,25

Effective VO₂max

142

TRIMP

143

bpm

avg. Heart rate

179

bpm

max. Heart rate

753

kcal

Energy

+10,8

Pa:Hr

-8,6

Pw:Hr

+226/-241

Ascent/Descent

3,98

avg. Gradient

2,7

Climb Score

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	43,5 %	33:30	4,36 km	79 %	174 W
Zone 2 6:30/km - 6:01/km	32,4 %	24:55	3,99 km	76 %	201 W
Zone 3 6:00/km - 5:31/km	15,9 %	12:14	2,12 km	77 %	217 W
Zone 4 5:30/km - 5:01/km	5,4 %	4:08	0,79 km	80 %	248 W
Zone 5 5:00/km - 4:31/km	1,4 %	1:06	0,24 km	80 %	309 W
Zone 6 4:30/km - 4:01/km	1,2 %	0:57	0,22 km	80 %	315 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:06	0,03 km	85 %	413 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,6 %	0:29	0,04 km	77 W	12:12/km
Zone 1 < 128 bpm / 70 %HRmax	2,1 %	1:36	0,25 km	195 W	6:17/km
Zone 2 < 142 bpm / 77 %HRmax	65,2 %	50:08	7,77 km	197 W	6:27/km
Zone 3 < 156 bpm / 85 %HRmax	14,7 %	11:19	1,83 km	197 W	6:11/km
Zone 4 < 170 bpm / 92 %HRmax	9,3 %	7:09	1,02 km	212 W	7:01/km
Zone 5 ≥ 171 bpm / 93 %HRmax	8,1 %	6:15	0,82 km	197 W	7:39/km

Power data

197

avg. Power

3,11

W/kg

Specific power

223

xPower

1,13

Variability Index

0,82

Running Effectiveness

0,77

Efficiency Index

1,38

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	3,7 %	2:49	0,31 km	74 %	9:03/km
Zone 2 101 W - 200 W	45,5 %	35:01	4,99 km	78 %	7:01/km
Zone 3 201 W - 300 W	46,3 %	35:36	5,76 km	77 %	6:11/km
Zone 4 301 W - 400 W	4,4 %	3:24	0,64 km	88 %	5:19/km
Zone 5 401 W - …	0,1 %	0:06	0,03 km	85 %	3:45/km

Course

Running Dynamics

176

spm

Cadence (Running)

0,87

Stride length

13537

Total steps

Miscellaneous

17.12.2022

Date

08:08

Time of day

RPE

Subjective feeling

fair

Weather condition

-2

°C

Temperature

-3

°C

Dew Point

km/h

Wind speed

NE / 25

Wind direction

Humidity

1022

hpa

Pressure

-7

°C

Wind chill factor

-4

°C

Heat index

#Montées vita