RUNALYZE Sign up for free Features

Interval training: Bernex - 4x 10' R.2'30

Overview

18,42

km

Distance

1:24:25

Time

1:24:25

Elapsed time

4:35

/km

Pace

304

W

avg. Power

149

bpm

avg. Heart rate

168

bpm

max. Heart rate

936

kcal

Energy

56,81

VO2max

178

TRIMP

144

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	4,14 km	20:32	4:58/km	-0:44/km
2.	2,33 km	10:00	4:18/km	-0:04/km
3.	0,49 km	2:30	5:05/km	-0:52/km
4.	2,38 km	10:00	4:13/km	+0:01/km
5.	0,49 km	2:30	5:07/km	-0:54/km
6.	2,38 km	10:00	4:13/km	+0:01/km
7.	0,49 km	2:30	5:06/km	-0:52/km
8.	2,38 km	10:00	4:12/km	+0:01/km
9.	3,36 km	16:24	4:53/km	-0:39/km
Average (active)			4:14/km	+0:21/km
	Average (total)		4:35/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	5:03	5:09/km	131bpm	261W	+1/-4
1,01km	5:11	5:07/km	142bpm	277W	+9/-1
1,00km	4:58	4:59/km	137bpm	264W	+0/-8
1,01km	4:37	4:35/km	139bpm	302W	+0/-0
0,99km	4:43	4:45/km	150bpm	320W	+26/-5
1,00km	4:00	3:59/km	152bpm	316W	+0/-33
1,00km	4:39	4:39/km	154bpm	310W	+8/-1
0,98km	4:26	4:32/km	159bpm	341W	+23/-4
1,02km	4:00	3:54/km	156bpm	332W	+2/-30
1,00km	4:36	4:36/km	153bpm	312W	+4/-0
1,00km	4:28	4:30/km	160bpm	335W	+26/-9
0,99km	3:56	3:58/km	157bpm	335W	+1/-22
1,00km	4:36	4:37/km	152bpm	316W	+4/-1
1,01km	4:29	4:25/km	158bpm	326W	+26/-18
1,00km	4:03	4:03/km	159bpm	351W	+9/-12
0,98km	4:53	4:59/km	145bpm	281W	+4/-2
1,01km	4:44	4:41/km	143bpm	282W	+0/-9
1,00km	4:51	4:52/km	139bpm	274W	+0/-6
0,43km	2:14	5:09/km	142bpm	276W	+4/-0

Composite data

4:35

/km

avg. Pace

13,1

km/h

avg. Speed

4:34

/km

avg. GAP

19,86

km

Km-effort

1,15

Aerobic Efficiency

1,03 / 4:27

/km

VI / xPace

1,02 / 4:27

/km

VI / xGAP

56,81

Effective VO₂max

178

TRIMP

149

bpm

avg. Heart rate

81

%

avg. Heart rate

168

bpm

max. Heart rate

91

%

max. Heart rate

936

kcal

Energy

+1,3

%

Pa:Hr

+0,3

%

Pw:Hr

+144/-167

m

Ascent/Descent

1,69

%

avg. Gradient

23

%

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,1 %	0:05	0,01 km	75 %	254 W
Zone 2 6:30/km - 6:01/km	0,3 %	0:14	0,04 km	78 %	257 W
Zone 3 6:00/km - 5:31/km	3,2 %	2:43	0,47 km	79 %	267 W
Zone 4 5:30/km - 5:01/km	22,1 %	18:41	3,61 km	78 %	278 W
Zone 5 5:00/km - 4:31/km	35,7 %	30:11	6,33 km	79 %	293 W
Zone 6 4:30/km - 4:01/km	24,7 %	20:50	4,88 km	85 %	332 W
Zone 7 4:00/km - 3:31/km	12,7 %	10:44	2,79 km	84 %	338 W
Zone 8 3:30/km - 3:01/km	1,1 %	0:55	0,28 km	80 %	350 W
Zone 9 3:00/km - …	0,1 %	0:04	0,02 km	80 %	351 W

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,7 %	0:38	0,13 km	252 W	4:56/km
Zone 1 < 128 bpm / 70 %HRmax	0,8 %	0:40	0,13 km	261 W	4:59/km
Zone 2 < 142 bpm / 77 %HRmax	31,3 %	26:25	5,37 km	276 W	4:55/km
Zone 3 < 156 bpm / 85 %HRmax	36,0 %	30:23	6,76 km	295 W	4:30/km
Zone 4 < 170 bpm / 92 %HRmax	31,2 %	26:21	6,03 km	348 W	4:22/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

304

W

avg. Power

4,75

W/kg

Specific power

314

W

xPower

1,03

Variability Index

0,77

Running Effectiveness

0,72

Efficiency Index

2,04

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	56,3 %	47:34	9,80 km	77 %	4:51/km
Zone 4 301 W - 400 W	43,4 %	36:41	8,57 km	85 %	4:17/km
Zone 5 401 W - …	0,2 %	0:12	0,05 km	85 %	3:43/km

Course

Running Dynamics

184

spm

Cadence (Running)

1,19

m

Stride length

15533

Total steps

Miscellaneous

23.01.2024

Date

07:20

Time of day

16

RPE

4

Subjective feeling

cloudy

Weather condition

2

°C

Temperature

1

°C

Dew Point

6

km/h

Wind speed

SW / 206

°

Wind direction

93

%

Humidity

89

%

Cloud Cover

1036

hpa

Pressure

-3

°C

Wind chill factor

1

°C

Heat index

Garmin Instinct Solar

GPS

Polar OH1

HRMonitor

Shokz OpenSwim

Headset

VFF V-Trail 2.0 II

Running Shoes

Garmin Instinct Solar

Device

Source of weather data: Weather

Advertise

Glossary · Help and support · Forum · Blog · Statement of Privacy · Terms of use · Legal notice © 2024 RUNALYZE Team