Intervalltraining

Composite data

15,12

Distance

1:19:42

Time

5:16

/km

avg. Pace

11,4

km/h

avg. Speed

5:14

/km

avg. GAP

15,91

Km-effort

0,98

Aerobic Efficiency

1,06 / 5:00

/km

VI / xPace

1,07 / 4:54

/km

VI / xGAP

43,08

Effective VO₂max

169

TRIMP

153

bpm

avg. Heart rate

176

bpm

max. Heart rate

+1,8

Pa:Hr

-0,9

Pw:Hr

+79/-76

Ascent/Descent

1,03

avg. Gradient

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	19,5 %	15:31	1,48 km	76 %	123 W
Zone 2 6:30/km - 6:01/km	6,8 %	5:26	0,66 km	73 %	228 W
Zone 3 6:00/km - 5:31/km	10,7 %	8:34	1,44 km	74 %	234 W
Zone 4 5:30/km - 5:01/km	12,3 %	9:50	1,86 km	77 %	251 W
Zone 5 5:00/km - 4:38/km	12,2 %	9:43	1,79 km	82 %	280 W
MRT 4:37/km - 4:27/km	9,4 %	7:31	1,68 km	84 %	292 W
Zone 7 4:26/km - 3:31/km	28,6 %	22:48	6,12 km	85 %	301 W
Zone 8 3:30/km - 3:01/km	0,4 %	0:20	0,10 km	82 %	336 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Regenerativer DL < 127 bpm / 66 %HRmax	2,0 %	1:37	0,24 km	158 W	6:52/km
Extensiver DL < 135 bpm / 70 %HRmax	7,0 %	5:34	0,88 km	190 W	6:20/km
Mittelintensiver DL < 142 bpm / 74 %HRmax	16,0 %	12:47	2,00 km	197 W	6:23/km
Intensiver DL < 150 bpm / 78 %HRmax	20,9 %	16:38	2,74 km	217 W	6:04/km
Tempo DL < 167 bpm / 87 %HRmax	42,2 %	33:40	7,20 km	278 W	4:40/km
Intensiver Tempo DL < 187 bpm / 97 %HRmax	11,9 %	9:27	2,06 km	288 W	4:35/km
>HF Max ≥ 188 bpm / 98 %HRmax	0,0 %	-	-	-	-

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:02	6:02/km	-1:36/km
2.	1,00 km	4:15	4:15/km	+0:11/km
3.	1,00 km	4:23	4:23/km	+0:03/km
4.	1,00 km	4:38	4:38/km	-0:12/km
5.	1,00 km	6:33	6:33/km	-2:07/km
6.	1,00 km	6:29	6:29/km	-2:03/km
7.	1,00 km	4:24	4:24/km	+0:02/km
8.	1,00 km	4:25	4:25/km	+0:01/km
9.	1,00 km	4:27	4:27/km	-0:01/km
10.	1,00 km	6:49	6:49/km	-2:23/km
11.	1,00 km	6:51	6:51/km	-2:25/km
12.	1,00 km	4:27	4:27/km	-0:01/km
13.	1,00 km	4:27	4:27/km	-0:01/km
14.	1,00 km	4:29	4:29/km	-0:03/km
15.	1,00 km	6:24	6:24/km	-1:58/km
16.	0,12 km	0:40	5:25/km	-0:59/km
Average (active)			4:26/km	+0:50/km
	Average (total)		5:16/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:01	6:02/km	143bpm	216W	+26/-26
1,00km	4:15	4:15/km	164bpm	303W	+5/-3
1,00km	4:23	4:24/km	168bpm	300W	+4/-3
1,00km	4:38	4:39/km	168bpm	278W	+3/-3
1,00km	6:32	6:35/km	146bpm	190W	+9/-11
1,00km	6:29	6:30/km	140bpm	195W	+6/-7
1,00km	4:24	4:26/km	161bpm	298W	+4/-0
1,00km	4:26	4:25/km	165bpm	294W	+2/-0
1,00km	4:27	4:27/km	167bpm	295W	+3/-3
1,00km	6:48	6:51/km	142bpm	180W	+4/-6
1,00km	6:53	6:53/km	134bpm	182W	+0/-1
1,00km	4:26	4:26/km	155bpm	295W	+3/-1
1,00km	4:27	4:27/km	164bpm	294W	+4/-3
1,00km	4:29	4:31/km	167bpm	297W	+16/-20
1,00km	6:24	6:25/km	148bpm	210W	+23/-19
0,12km	0:41	5:38/km	141bpm	217W	+0/-3

Power data

245

avg. Power

3,26

W/kg

Specific power

262

xPower

1,07

Variability Index

0,97

Running Effectiveness

0,77

Efficiency Index

1,59

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	10,4 %	8:16	0,80 km	75 %	10:18/km
Zone 2 101 W - 215 W	7,8 %	6:12	0,71 km	76 %	8:42/km
Zone 3 216 W - 245 W	25,0 %	19:58	3,51 km	73 %	5:41/km
Zone 4 246 W - 275 W	7,9 %	6:18	1,18 km	76 %	5:21/km
Zone 5 276 W - 305 W	37,0 %	29:28	6,66 km	85 %	4:25/km
Zone 6 306 W - …	11,9 %	9:31	2,25 km	86 %	4:13/km

Running Dynamics

1,10

Stride length

Vertical oscillation

Vertical ratio

361

Ground contact time

Ground contact balance

Miscellaneous

07.09.2017

Date

changeable

Weather condition

°C

Temperature

°C

Dew Point

Humidity

°C

Heat index

Garmin Forerunner 235

Device

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	58:54	1:46	133 bpm	-1 bpm =	132 bpm
		1:46