Intervalltraining

Composite data

14,66

Distance

1:15:57

Time

5:11

/km

avg. Pace

11,6

km/h

avg. Speed

5:09

/km

avg. GAP

15,48

Km-effort

0,98

Aerobic Efficiency

1,05 / 4:55

/km

VI / xPace

1,06 / 4:52

/km

VI / xGAP

43,17

Effective VO₂max

168

TRIMP

155

bpm

avg. Heart rate

176

bpm

max. Heart rate

+4,7

Pa:Hr

+3,6

Pw:Hr

+82/-86

Ascent/Descent

1,15

avg. Gradient

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	14,7 %	11:11	1,25 km	78 %	141 W
Zone 2 6:30/km - 6:01/km	8,4 %	6:24	1,03 km	74 %	225 W
Zone 3 6:00/km - 5:31/km	20,9 %	15:52	2,76 km	74 %	230 W
Zone 4 5:30/km - 5:01/km	9,3 %	7:02	1,33 km	75 %	247 W
Zone 5 5:00/km - 4:38/km	2,0 %	1:30	0,31 km	81 %	275 W
MRT 4:37/km - 4:27/km	4,8 %	3:41	0,82 km	86 %	300 W
Zone 7 4:26/km - 3:31/km	39,9 %	30:18	7,16 km	87 %	306 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Regenerativer DL < 127 bpm / 66 %HRmax	3,8 %	2:51	0,49 km	233 W	5:52/km
Extensiver DL < 135 bpm / 70 %HRmax	4,9 %	3:45	0,63 km	229 W	5:59/km
Mittelintensiver DL < 142 bpm / 74 %HRmax	11,5 %	8:43	1,41 km	210 W	6:10/km
Intensiver DL < 150 bpm / 78 %HRmax	23,6 %	17:57	2,96 km	213 W	6:04/km
Tempo DL < 167 bpm / 87 %HRmax	28,5 %	21:37	4,50 km	273 W	4:49/km
Intensiver Tempo DL < 187 bpm / 97 %HRmax	27,8 %	21:05	4,68 km	291 W	4:31/km
>HF Max ≥ 188 bpm / 98 %HRmax	0,0 %	-	-	-	-

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:03	6:03/km	-1:47/km
2.	1,00 km	5:44	5:44/km	-1:28/km
3.	1,00 km	4:16	4:16/km	+0:01/km
4.	1,00 km	4:16	4:16/km	+0:01/km
5.	1,00 km	6:21	6:21/km	-2:05/km
6.	0,20 km	1:26	7:10/km	-2:54/km
7.	1,00 km	4:18	4:18/km	-0:02/km
8.	1,00 km	4:18	4:18/km	-0:02/km
9.	1,00 km	6:43	6:43/km	-2:27/km
10.	0,20 km	1:04	5:20/km	-1:04/km
11.	1,00 km	4:16	4:16/km	+0:01/km
12.	1,00 km	4:16	4:16/km	+0:01/km
13.	1,00 km	6:51	6:51/km	-2:35/km
14.	0,20 km	1:09	5:45/km	-1:29/km
15.	1,00 km	4:17	4:17/km	-0:01/km
16.	1,00 km	4:15	4:15/km	+0:02/km
17.	1,00 km	6:04	6:04/km	-1:48/km
18.	0,06 km	0:20	5:51/km	-1:34/km
Average (active)			4:17/km	+0:54/km
	Average (total)		5:11/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:02	6:03/km	128bpm	233W	+16/-18
1,00km	5:44	5:44/km	141bpm	237W	+24/-20
1,00km	4:16	4:16/km	161bpm	304W	+3/-6
1,00km	4:16	4:17/km	167bpm	306W	+0/-2
1,00km	6:21	6:21/km	149bpm	204W	+2/-0
1,00km	4:53	4:53/km	157bpm	262W	+0/-1
1,00km	4:15	4:14/km	170bpm	309W	+4/-3
1,00km	6:02	6:03/km	154bpm	211W	+0/-3
1,00km	5:13	5:14/km	155bpm	249W	+3/-3
1,00km	4:16	4:16/km	171bpm	306W	+3/-1
1,00km	5:47	5:47/km	158bpm	223W	+3/-3
1,00km	5:37	5:37/km	150bpm	227W	+0/-0
1,00km	4:18	4:18/km	169bpm	304W	+6/-3
1,00km	5:09	5:09/km	166bpm	263W	+18/-12
0,66km	3:49	5:48/km	144bpm	227W	+10/-22

Power data

253

avg. Power

3,37

W/kg

Specific power

268

xPower

1,06

Variability Index

0,95

Running Effectiveness

0,76

Efficiency Index

1,63

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	8,1 %	6:08	0,62 km	79 %	9:56/km
Zone 2 101 W - 215 W	6,3 %	4:49	0,70 km	76 %	6:51/km
Zone 3 216 W - 245 W	30,4 %	23:06	3,92 km	74 %	5:54/km
Zone 4 246 W - 275 W	8,6 %	6:31	1,17 km	76 %	5:33/km
Zone 5 276 W - 305 W	25,3 %	19:13	4,42 km	86 %	4:21/km
Zone 6 306 W - …	21,3 %	16:11	3,82 km	87 %	4:14/km

Running Dynamics

1,12

Stride length

Vertical oscillation

Vertical ratio

323

Ground contact time

Ground contact balance

Miscellaneous

21.09.2017

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.	9:01	1:15	140 bpm	+7 bpm =	147 bpm
2.	1:12:40	1:21	155 bpm	-11 bpm =	144 bpm
		2:36