Interval training: Bernex Trail Running

Overview

13,34

Distance

1:01:10

Time

1:01:32

Elapsed time

4:35

/km

Pace

304

avg. Power

151

bpm

avg. Heart rate

177

bpm

max. Heart rate

671

kcal

Energy

55,26

VO2max

139

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,56 km	17:22	4:53/km	-1:40/km
2.	0,32 km	1:01	3:09/km	+0:04/km
3.	0,11 km	0:34	5:01/km	-1:48/km
4.	0,32 km	1:03	3:17/km	-0:04/km
5.	0,11 km	0:36	5:36/km	-2:23/km
6.	0,32 km	1:02	3:15/km	-0:02/km
7.	0,11 km	0:35	5:15/km	-2:02/km
8.	0,32 km	1:03	3:16/km	-0:03/km
9.	0,11 km	0:33	5:03/km	-1:50/km
10.	0,32 km	1:01	3:11/km	+0:02/km
11.	0,11 km	0:38	5:39/km	-2:26/km
12.	0,32 km	1:01	3:14/km	-0:00/km
13.	1,00 km	4:56	4:57/km	-1:44/km
14.	0,32 km	1:02	3:11/km	+0:02/km
15.	0,11 km	0:34	5:09/km	-1:56/km
16.	0,32 km	1:03	3:17/km	-0:04/km
17.	0,11 km	0:36	5:33/km	-2:20/km
18.	0,33 km	1:02	3:08/km	+0:05/km
19.	0,11 km	0:37	5:52/km	-2:39/km
20.	0,33 km	1:03	3:12/km	+0:01/km
21.	0,11 km	0:39	5:51/km	-2:38/km
22.	0,33 km	1:03	3:13/km	-0:00/km
23.	0,11 km	0:37	5:30/km	-2:17/km
24.	0,31 km	1:00	3:14/km	-0:00/km
25.	3,84 km	20:31	5:20/km	-2:07/km
Average (active)			3:13/km	+1:22/km
	Average (total)		4:35/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	4:36	4:41/km	139bpm	286W	+0/-8
1,00km	5:08	5:09/km	144bpm	273W	+6/-0
1,01km	5:03	4:59/km	146bpm	277W	+1/-0
1,00km	4:09	4:09/km	160bpm	343W	+0/-0
1,00km	3:43	3:43/km	168bpm	391W	+1/-0
1,00km	3:41	3:41/km	171bpm	396W	+0/-1
0,99km	4:53	4:58/km	150bpm	281W	+1/-0
1,01km	3:48	3:44/km	166bpm	388W	+0/-0
0,99km	3:43	3:45/km	167bpm	389W	+0/-2
0,99km	4:23	4:26/km	159bpm	321W	+1/-0
1,01km	5:13	5:09/km	144bpm	264W	+1/-0
1,00km	5:16	5:18/km	141bpm	244W	+0/-8
1,00km	5:30	5:30/km	138bpm	239W	+0/-5
0,35km	2:04	5:57/km	136bpm	237W	+5/-0

Composite data

4:35

/km

avg. Pace

13,1

km/h

avg. Speed

4:35

/km

avg. GAP

13,47

Km-effort

1,13

Aerobic Efficiency

1,14 / 4:00

/km

VI / xPace

1,15 / 4:00

/km

VI / xGAP

55,26

Effective VO₂max

139

TRIMP

151

bpm

avg. Heart rate

177

bpm

max. Heart rate

671

kcal

Energy

+3,8

Pa:Hr

-2,0

Pw:Hr

+13/-21

Ascent/Descent

0,25

avg. Gradient

0,0

Climb Score

Percentage hilly

Bernex

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	2,2 %	1:20	0,20 km	90 %	237 W
Zone 2 6:30/km - 6:01/km	3,0 %	1:51	0,29 km	86 %	236 W
Zone 3 6:00/km - 5:31/km	12,8 %	7:49	1,35 km	79 %	244 W
Zone 4 5:30/km - 5:01/km	31,5 %	19:16	3,68 km	78 %	259 W
Zone 5 5:00/km - 4:31/km	24,4 %	14:56	3,12 km	79 %	284 W
Zone 6 4:30/km - 4:01/km	5,5 %	3:21	0,77 km	82 %	312 W
Zone 7 4:00/km - 3:31/km	2,3 %	1:24	0,38 km	91 %	357 W
Zone 8 3:30/km - 3:01/km	15,1 %	9:16	2,86 km	92 %	454 W
Zone 9 3:00/km - …	3,2 %	1:57	0,69 km	92 %	510 W

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,4 %	0:16	0,05 km	239 W	5:00/km
Zone 1 < 128 bpm / 70 %HRmax	0,7 %	0:25	0,09 km	275 W	4:54/km
Zone 2 < 142 bpm / 77 %HRmax	24,3 %	14:52	2,79 km	251 W	5:20/km
Zone 3 < 156 bpm / 85 %HRmax	41,6 %	25:25	5,16 km	278 W	4:55/km
Zone 4 < 170 bpm / 92 %HRmax	19,6 %	12:01	3,09 km	376 W	3:53/km
Zone 5 ≥ 171 bpm / 93 %HRmax	13,4 %	8:11	2,16 km	382 W	3:47/km

Power data

304

avg. Power

4,75

W/kg

Specific power

369

xPower

1,21

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

2,01

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,0 %	-	-	-	-
Zone 3 201 W - 300 W	73,5 %	44:57	8,60 km	79 %	5:14/km
Zone 4 301 W - 400 W	9,8 %	5:58	1,49 km	86 %	4:00/km
Zone 5 401 W - …	16,8 %	10:15	3,25 km	92 %	3:09/km

Course

Running Dynamics

184

spm

Cadence (Running)

1,19

Stride length

11255

Total steps

Miscellaneous

02.05.2023

Date

07:31

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

N / 7

Wind direction

Humidity

1021

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#300-100

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	15:57	0:22	151 bpm	+14 bpm =	165 bpm
		0:22