Interval training: Bernex Trail Running

Overview

11,92

Distance

1:01:30

Time

1:01:30

Elapsed time

5:10

/km

Pace

273

avg. Power

153

bpm

avg. Heart rate

180

bpm

max. Heart rate

715

kcal

Energy

48,64

VO2max

143

TRIMP

394

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,77 km	14:43	5:18/km	+0:06/km
2.	0,54 km	2:52	5:18/km	+0:07/km
3.	0,55 km	2:30	4:33/km	+0:52/km
4.	0,54 km	2:54	5:23/km	+0:01/km
5.	0,54 km	2:33	4:44/km	+0:41/km
6.	0,53 km	2:55	5:29/km	-0:04/km
7.	0,54 km	2:33	4:42/km	+0:43/km
8.	0,53 km	2:52	5:23/km	+0:02/km
9.	0,55 km	2:39	4:50/km	+0:35/km
10.	0,53 km	2:55	5:30/km	-0:05/km
11.	0,55 km	2:36	4:46/km	+0:39/km
12.	0,53 km	2:54	5:26/km	-0:02/km
13.	3,22 km	16:36	5:09/km	+0:16/km
Average (active)			5:25/km	-0:15/km
	Average (total)		5:10/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	5:41	5:43/km	140bpm	276W	+34/-0
1,00km	5:21	5:20/km	145bpm	265W	+11/-0
0,99km	4:37	4:40/km	143bpm	267W	+16/-50
1,01km	5:02	4:59/km	160bpm	287W	+46/-58
1,00km	5:06	5:06/km	160bpm	288W	+50/-55
0,99km	5:00	5:04/km	162bpm	291W	+50/-51
1,01km	5:14	5:11/km	162bpm	287W	+55/-46
1,00km	5:13	5:12/km	163bpm	282W	+48/-45
0,99km	5:15	5:18/km	165bpm	315W	+57/-21
1,00km	4:53	4:52/km	143bpm	245W	+5/-37
1,00km	5:21	5:23/km	149bpm	274W	+22/-4
0,93km	4:47	5:09/km	139bpm	201W	+0/-50

Composite data

5:10

/km

avg. Pace

11,6

km/h

avg. Speed

4:55

/km

avg. GAP

15,86

Km-effort

1,04

Aerobic Efficiency

1,02 / 5:02

/km

VI / xPace

1,08 / 4:33

/km

VI / xGAP

48,64

Effective VO₂max

143

TRIMP

153

bpm

avg. Heart rate

180

bpm

max. Heart rate

715

kcal

Energy

+4,5

Pa:Hr

+5,0

Pw:Hr

+394/-416

Ascent/Descent

6,80

avg. Gradient

5,0

Climb Score

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	8,2 %	5:03	0,68 km	90 %	241 W
Zone 2 6:30/km - 6:01/km	2,7 %	1:41	0,26 km	86 %	263 W
Zone 3 6:00/km - 5:31/km	15,4 %	9:28	1,65 km	84 %	296 W
Zone 4 5:30/km - 5:01/km	32,8 %	20:11	3,84 km	84 %	303 W
Zone 5 5:00/km - 4:31/km	27,0 %	16:38	3,52 km	80 %	251 W
Zone 6 4:30/km - 4:01/km	13,2 %	8:06	1,87 km	80 %	239 W
Zone 7 4:00/km - 3:31/km	0,6 %	0:23	0,10 km	88 %	387 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	0,4 %	0:15	0,04 km	251 W	5:39/km
Zone 1 < 128 bpm / 70 %HRmax	0,7 %	0:26	0,08 km	274 W	5:09/km
Zone 2 < 142 bpm / 77 %HRmax	29,1 %	17:55	3,64 km	225 W	4:56/km
Zone 3 < 156 bpm / 85 %HRmax	37,2 %	22:53	4,49 km	259 W	5:06/km
Zone 4 < 170 bpm / 92 %HRmax	9,6 %	5:53	1,22 km	340 W	4:48/km
Zone 5 ≥ 171 bpm / 93 %HRmax	23,0 %	14:08	2,45 km	332 W	5:47/km

Power data

273

avg. Power

4,27

W/kg

Specific power

307

xPower

1,12

Variability Index

0,76

Running Effectiveness

0,71

Efficiency Index

1,78

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	17,2 %	10:35	2,14 km	82 %	4:57/km
Zone 3 201 W - 300 W	56,6 %	34:48	6,67 km	80 %	5:13/km
Zone 4 301 W - 400 W	14,6 %	8:58	1,72 km	88 %	5:12/km
Zone 5 401 W - …	11,6 %	7:09	1,39 km	93 %	5:10/km

Course

Running Dynamics

182

spm

Cadence (Running)

1,06

Stride length

11193

Total steps

Miscellaneous

07.10.2023

Date

07:59

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

N / 352

Wind direction

Humidity

1027

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#Montées courtes