Interval training: Bernex - 15x 1'-40"

Overview

15,45

Distance

1:07:35

Time

1:07:35

Elapsed time

4:22

/km

Pace

321

avg. Power

152

bpm

avg. Heart rate

179

bpm

max. Heart rate

764

kcal

Energy

58,07

VO2max

156

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	5,28 km	25:21	4:48/km	-1:31/km
2.	0,30 km	1:00	3:21/km	-0:04/km
3.	0,14 km	0:40	4:40/km	-1:23/km
4.	0,30 km	1:00	3:19/km	-0:02/km
5.	0,14 km	0:40	4:50/km	-1:33/km
6.	0,30 km	1:00	3:19/km	-0:02/km
7.	0,14 km	0:40	4:52/km	-1:35/km
8.	0,30 km	1:00	3:17/km	-0:00/km
9.	0,14 km	0:40	4:46/km	-1:29/km
10.	0,31 km	1:00	3:15/km	+0:02/km
11.	0,14 km	0:40	4:40/km	-1:23/km
12.	0,30 km	1:00	3:18/km	-0:01/km
13.	0,14 km	0:40	4:42/km	-1:25/km
14.	0,31 km	1:00	3:17/km	+0:00/km
15.	0,14 km	0:40	4:50/km	-1:33/km
16.	0,30 km	1:00	3:18/km	-0:01/km
17.	0,13 km	0:40	4:59/km	-1:42/km
18.	0,30 km	1:00	3:20/km	-0:03/km
19.	0,15 km	0:40	4:34/km	-1:17/km
20.	0,31 km	1:00	3:14/km	+0:03/km
21.	0,14 km	0:40	4:42/km	-1:25/km
22.	0,31 km	1:00	3:15/km	+0:01/km
23.	0,14 km	0:40	4:44/km	-1:27/km
24.	0,31 km	1:00	3:15/km	+0:01/km
25.	0,14 km	0:40	4:46/km	-1:29/km
26.	0,31 km	1:00	3:15/km	+0:01/km
27.	0,14 km	0:40	4:40/km	-1:23/km
28.	0,30 km	1:00	3:17/km	-0:00/km
29.	0,14 km	0:40	4:42/km	-1:25/km
30.	0,31 km	1:00	3:13/km	+0:04/km
31.	3,63 km	17:55	4:56/km	-1:39/km
Average (active)			3:17/km	+1:06/km
	Average (total)		4:23/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	4:46	4:52/km	136bpm	288W	+2/-0
1,01km	4:58	4:54/km	142bpm	289W	+6/-0
0,99km	5:02	5:04/km	144bpm	294W	+20/-0
1,00km	4:43	4:42/km	140bpm	270W	+0/-22
1,01km	4:38	4:35/km	140bpm	289W	+0/-10
1,00km	3:49	3:48/km	159bpm	380W	+0/-0
0,99km	3:48	3:52/km	166bpm	378W	+1/-0
1,00km	3:46	3:45/km	168bpm	385W	+0/-0
1,01km	3:45	3:44/km	168bpm	390W	+1/-0
1,00km	3:40	3:39/km	170bpm	398W	+0/-0
1,00km	3:48	3:48/km	170bpm	383W	+0/-1
0,99km	3:48	3:48/km	170bpm	380W	+0/-0
1,00km	4:44	4:44/km	147bpm	287W	+0/-4
1,00km	5:03	5:04/km	143bpm	258W	+0/-8
0,99km	4:52	4:54/km	142bpm	277W	+1/-4
0,46km	2:26	5:16/km	141bpm	274W	+6/-0

Composite data

4:22

/km

avg. Pace

13,7

km/h

avg. Speed

4:23

/km

avg. GAP

15,80

Km-effort

1,18

Aerobic Efficiency

1,10 / 4:00

/km

VI / xPace

1,10 / 4:00

/km

VI / xGAP

58,07

Effective VO₂max

156

TRIMP

152

bpm

avg. Heart rate

179

bpm

max. Heart rate

764

kcal

Energy

+2,3

Pa:Hr

-3,5

Pw:Hr

+35/-47

Ascent/Descent

0,53

avg. Gradient

0,0

Climb Score

Percentage hilly

Sézenove

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1,1 %	0:43	0,08 km	74 %	204 W
Zone 2 6:30/km - 6:01/km	0,4 %	0:16	0,04 km	79 %	255 W
Zone 3 6:00/km - 5:31/km	1,5 %	1:00	0,18 km	79 %	258 W
Zone 4 5:30/km - 5:01/km	14,5 %	9:49	1,89 km	80 %	276 W
Zone 5 5:00/km - 4:31/km	50,5 %	34:08	7,08 km	79 %	288 W
Zone 6 4:30/km - 4:01/km	8,9 %	6:00	1,40 km	82 %	312 W
Zone 7 4:00/km - 3:31/km	3,0 %	2:00	0,57 km	88 %	363 W
Zone 8 3:30/km - 3:01/km	19,9 %	13:27	4,14 km	92 %	449 W
Zone 9 3:00/km - …	0,3 %	0:13	0,07 km	92 %	488 W

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,5 %	0:21	0,06 km	236 W	5:51/km
Zone 1 < 128 bpm / 70 %HRmax	0,6 %	0:24	0,08 km	280 W	4:43/km
Zone 2 < 142 bpm / 77 %HRmax	34,2 %	23:08	4,76 km	279 W	4:52/km
Zone 3 < 156 bpm / 85 %HRmax	27,6 %	18:38	3,87 km	290 W	4:49/km
Zone 4 < 170 bpm / 92 %HRmax	22,1 %	14:57	3,97 km	385 W	3:46/km
Zone 5 ≥ 171 bpm / 93 %HRmax	15,0 %	10:08	2,70 km	389 W	3:45/km

Power data

321

avg. Power

5,02

W/kg

Specific power

366

xPower

1,14

Variability Index

0,76

Running Effectiveness

0,71

Efficiency Index

2,11

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,8 %	0:33	0,07 km	72 %	8:14/km
Zone 3 201 W - 300 W	60,5 %	40:55	8,35 km	78 %	4:54/km
Zone 4 301 W - 400 W	20,5 %	13:53	3,25 km	86 %	4:16/km
Zone 5 401 W - …	18,1 %	12:15	3,78 km	92 %	3:15/km

Course

Running Dynamics

186

spm

Cadence (Running)

1,23

Stride length

12571

Total steps

Miscellaneous

15.02.2024

Date

07:20

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

NW / 334

Wind direction

Humidity

Cloud Cover

1022

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Garmin Instinct Solar

GPS

VFF V-Trail 2.0 I

Running Shoes

Shokz OpenSwim

Headset

Polar H10 II

HRMonitor

Garmin Instinct Solar

Device

Source of weather data: Weather