RUNALYZE Sign up for free Features

Interval training: Bernex - 2x 4x1'30

Overview

13,66

km

Distance

1:04:22

Time

1:04:22

Elapsed time

4:43

/km

Pace

294

W

avg. Power

144

bpm

avg. Heart rate

169

bpm

max. Heart rate

709

kcal

Energy

57,86

VO2max

121

TRIMP

133

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	5,04 km	25:03	4:58/km	-1:05/km
2.	0,36 km	1:30	4:09/km	-0:15/km
3.	0,25 km	1:15	4:56/km	-1:03/km
4.	0,36 km	1:30	4:11/km	-0:17/km
5.	0,25 km	1:15	4:55/km	-1:02/km
6.	0,38 km	1:30	4:00/km	-0:07/km
7.	0,26 km	1:15	4:53/km	-1:00/km
8.	0,38 km	1:30	3:59/km	-0:05/km
9.	0,26 km	1:15	4:51/km	-0:57/km
10.	0,64 km	3:00	4:43/km	-0:50/km
11.	0,39 km	1:30	3:54/km	-0:00/km
12.	0,26 km	1:15	4:46/km	-0:53/km
13.	0,40 km	1:30	3:47/km	+0:06/km
14.	0,25 km	1:15	4:56/km	-1:03/km
15.	0,41 km	1:30	3:38/km	+0:15/km
16.	0,27 km	1:15	4:43/km	-0:50/km
17.	0,42 km	1:30	3:35/km	+0:19/km
18.	0,26 km	1:15	4:51/km	-0:57/km
19.	0,61 km	3:00	4:58/km	-1:04/km
20.	2,23 km	11:19	5:04/km	-1:11/km
Average (active)			3:53/km	+0:49/km
	Average (total)		4:43/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	4:55	5:00/km	133bpm	269W	+4/-8
1,01km	5:04	5:01/km	141bpm	278W	+4/-1
0,99km	5:00	5:02/km	141bpm	299W	+16/-0
1,01km	5:07	5:04/km	143bpm	270W	+21/-16
1,00km	4:42	4:41/km	142bpm	282W	+0/-12
0,98km	4:21	4:25/km	148bpm	320W	+14/-12
1,02km	4:31	4:27/km	148bpm	314W	+27/-20
1,00km	4:32	4:33/km	146bpm	310W	+20/-30
1,00km	4:15	4:15/km	152bpm	333W	+22/-19
1,01km	4:11	4:09/km	158bpm	346W	+24/-23
1,00km	4:15	4:15/km	153bpm	332W	+15/-19
1,00km	4:59	5:00/km	140bpm	261W	+6/-8
1,01km	5:07	5:05/km	140bpm	261W	+0/-7
0,66km	3:24	5:09/km	142bpm	270W	+4/-0

Composite data

4:43

/km

avg. Pace

12,7

km/h

avg. Speed

4:42

/km

avg. GAP

14,99

km

Km-effort

1,16

Aerobic Efficiency

1,03 / 4:33

/km

VI / xPace

1,03 / 4:33

/km

VI / xGAP

57,86

Effective VO₂max

121

TRIMP

144

bpm

avg. Heart rate

78

%

avg. Heart rate

169

bpm

max. Heart rate

92

%

max. Heart rate

709

kcal

Energy

+0,1

%

Pa:Hr

-7,2

%

Pw:Hr

+133/-134

m

Ascent/Descent

1,95

%

avg. Gradient

9

%

Percentage hilly

Sézenove

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,8 %	0:29	0,07 km	73 %	250 W
Zone 2 6:30/km - 6:01/km	0,9 %	0:36	0,09 km	80 %	272 W
Zone 3 6:00/km - 5:31/km	1,4 %	0:56	0,16 km	78 %	268 W
Zone 4 5:30/km - 5:01/km	31,2 %	20:04	3,89 km	77 %	271 W
Zone 5 5:00/km - 4:31/km	41,8 %	26:55	5,57 km	77 %	280 W
Zone 6 4:30/km - 4:01/km	11,1 %	7:08	1,67 km	80 %	327 W
Zone 7 4:00/km - 3:31/km	11,6 %	7:30	1,98 km	85 %	375 W
Zone 8 3:30/km - 3:01/km	1,2 %	0:45	0,22 km	87 %	413 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,6 %	0:22	0,07 km	233 W	5:14/km
Zone 1 < 128 bpm / 70 %HRmax	2,1 %	1:23	0,28 km	268 W	4:54/km
Zone 2 < 142 bpm / 77 %HRmax	48,8 %	31:25	6,36 km	276 W	4:57/km
Zone 3 < 156 bpm / 85 %HRmax	37,9 %	24:23	5,22 km	302 W	4:40/km
Zone 4 < 170 bpm / 92 %HRmax	10,6 %	6:50	1,73 km	365 W	3:57/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

294

W

avg. Power

4,59

W/kg

Specific power

309

W

xPower

1,05

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	0,2 %	0:07	0,02 km	45 %	6:57/km
Zone 3 201 W - 300 W	70,8 %	45:36	9,14 km	77 %	4:59/km
Zone 4 301 W - 400 W	26,1 %	16:49	3,98 km	82 %	4:13/km
Zone 5 401 W - …	2,9 %	1:51	0,52 km	88 %	3:34/km

Course

Running Dynamics

182

spm

Cadence (Running)

1,17

m

Stride length

11715

Total steps

Miscellaneous

20.03.2024

Date

07:00

Time of day

17

RPE

5

Subjective feeling

cloudy

Weather condition

7

°C

Temperature

4

°C

Dew Point

1

km/h

Wind speed

NW / 328

°

Wind direction

83

%

Humidity

85

%

Cloud Cover

1020

hpa

Pressure

4

°C

Wind chill factor

6

°C

Heat index

Garmin Instinct Solar

GPS

Shokz OpenSwim

Headset

Polar H10 II

HRMonitor

VFF V-Trail 2.0 III

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