Intervalltraining: 4x2k

Overview

18,68

Distance

1:20:04

Time

1:20:13

Elapsed time

4:17

/km

Pace

270

avg. Power

152

bpm

avg. Heart rate

186

bpm

max. Heart rate

56,28

VO2max

172

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:46	4:46/km	-0:29/km
2.	1,00 km	4:33	4:33/km	-0:16/km
3.	1,00 km	4:35	4:35/km	-0:18/km
4.	0,47 km	2:10	4:36/km	-0:19/km
5.	0,11 km	0:20	3:09/km	+1:08/km
6.	0,11 km	0:40	6:04/km	-1:47/km
7.	0,10 km	0:20	3:12/km	+1:05/km
8.	0,12 km	0:40	5:48/km	-1:31/km
9.	0,11 km	0:20	2:59/km	+1:19/km
10.	0,10 km	0:40	6:40/km	-2:23/km
11.	0,36 km	2:00	5:34/km	-1:17/km
12.	1,00 km	3:25	3:25/km	+0:52/km
13.	1,00 km	3:28	3:28/km	+0:49/km
14.	0,61 km	3:30	5:44/km	-1:27/km
15.	1,00 km	3:30	3:30/km	+0:47/km
16.	1,00 km	3:27	3:27/km	+0:50/km
17.	0,66 km	3:30	5:20/km	-1:03/km
18.	1,00 km	3:33	3:33/km	+0:44/km
19.	1,00 km	3:30	3:30/km	+0:47/km
20.	0,60 km	3:30	5:51/km	-1:34/km
21.	1,00 km	3:33	3:33/km	+0:44/km
22.	1,00 km	3:28	3:28/km	+0:49/km
23.	0,67 km	3:30	5:13/km	-0:55/km
24.	1,00 km	4:34	4:34/km	-0:17/km
25.	1,00 km	4:42	4:42/km	-0:25/km
26.	1,00 km	4:39	4:39/km	-0:22/km
27.	0,67 km	3:11	4:45/km	-0:28/km
	Average (total)		4:17/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	4:44	4:45/km	129bpm	251W	+4/-0
1,00km	4:33	4:33/km	136bpm	256W	+0/-2
1,00km	4:35	4:35/km	136bpm	259W	+0/-0
1,00km	4:28	4:28/km	141bpm	260W	+0/-2
1,00km	4:30	4:31/km	144bpm	257W	+4/-0
1,00km	3:27	3:27/km	172bpm	330W	+0/-0
1,00km	4:42	4:42/km	155bpm	247W	+0/-1
1,00km	3:39	3:39/km	164bpm	312W	+0/-0
1,00km	3:27	3:27/km	180bpm	328W	+0/-0
1,00km	4:43	4:43/km	151bpm	244W	+0/-2
1,00km	3:32	3:32/km	175bpm	321W	+1/-0
1,00km	4:18	4:18/km	171bpm	266W	+1/-0
1,00km	4:08	4:08/km	153bpm	277W	+0/-1
1,00km	3:32	3:32/km	180bpm	321W	+1/-0
1,00km	4:35	4:35/km	159bpm	251W	+0/-1
1,00km	4:34	4:34/km	146bpm	257W	+0/-1
1,00km	4:42	4:42/km	143bpm	251W	+0/-2
1,00km	4:39	4:39/km	143bpm	255W	+4/-3
0,69km	3:16	4:45/km	140bpm	251W	+0/-1

Composite data

4:17

/km

avg. Pace

14,0

km/h

avg. Speed

4:17

/km

avg. GAP

18,95

Km-effort

1,20

Aerobic Efficiency

1,04 / 4:07

/km

VI / xPace

1,04 / 4:07

/km

VI / xGAP

56,28

Effective VO₂max

172

TRIMP

152

bpm

avg. Heart rate

186

bpm

max. Heart rate

3.7

Training Effect

+4,6

Pa:Hr

+4,1

Pw:Hr

+27/-25

Ascent/Descent

0,28

avg. Gradient

0,0

Climb Score

Percentage hilly

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 5:29/km	8,8 %	7:04	0,99 km	78 %	163 W
Zone 2 5:28/km - 5:00/km	9,8 %	7:53	1,50 km	73 %	227 W
Zone 3 4:59/km - 4:40/km	19,1 %	15:17	3,19 km	74 %	249 W
Zone 4 4:39/km - 4:25/km	23,1 %	18:31	4,07 km	73 %	258 W
Zone 5 4:24/km - 4:10/km	2,0 %	1:34	0,36 km	74 %	265 W
Zone 6 4:09/km - 3:54/km	0,5 %	0:26	0,11 km	76 %	280 W
Zone 7 3:53/km - 3:40/km	1,4 %	1:05	0,29 km	87 %	301 W
Zone 8 3:39/km - 3:29/km	19,6 %	15:41	4,44 km	92 %	321 W
Zone 9 3:28/km - …	15,7 %	12:33	3,74 km	90 %	335 W

Zone		Time	Distance	Power	Pace
Zone 1 < 130 bpm / 68 %HRmax	2,9 %	2:18	0,45 km	222 W	5:08/km
Zone 2 < 137 bpm / 72 %HRmax	22,5 %	17:59	3,78 km	247 W	4:46/km
Zone 3 < 151 bpm / 79 %HRmax	36,9 %	29:31	6,34 km	253 W	4:39/km
Zone 4 < 166 bpm / 87 %HRmax	5,9 %	4:43	1,07 km	256 W	4:25/km
Zone 5 < 174 bpm / 92 %HRmax	9,7 %	7:44	2,08 km	305 W	3:43/km
Zone 6 < 180 bpm / 95 %HRmax	13,5 %	10:47	2,97 km	312 W	3:38/km
Zone 7 ≥ 181 bpm / 95 %HRmax	8,8 %	7:02	2,00 km	323 W	3:31/km

Power data

270

avg. Power

4,00

W/kg

Specific power

280

xPower

1,04

Variability Index

0,97

Running Effectiveness

0,86

Efficiency Index

1,77

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	2,6 %	2:04	0,16 km	86 %	12:32/km
Zone 2 101 W - 200 W	3,3 %	2:37	0,41 km	76 %	6:27/km
Zone 3 201 W - 300 W	57,6 %	46:06	9,67 km	73 %	4:46/km
Zone 4 301 W - 400 W	36,2 %	28:57	8,31 km	91 %	3:29/km
Zone 5 401 W - …	0,4 %	0:20	0,14 km	76 %	2:27/km

Course

Running Dynamics

178

spm

Cadence (Running)

1,31

Stride length

Vertical oscillation

5,4

Vertical ratio

234

Ground contact time

48,5L/51,6R

Ground contact balance

103

Flight time

30,6

Flight ratio

14252

Total steps

Miscellaneous

19.01.2018

Date

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 210

Wind direction

Humidity

1007

hpa

Pressure

-4

°C

Wind chill factor

°C

Heat index

Garmin Forerunner 935

Device

Source of weather data: openweathermap.org

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:17:32	0:09	139 bpm	-8 bpm =	131 bpm
	0:09

Heart rate variability

3,3

lnRMSSD

394

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

1,4

pNN50

3,5

pNN20

1,7

Anomalies