Athlete

runbot

Dauerlauf: Lerne Langsam Laufen

17:54

Overview

9,15

Distance

45:50

Time

5:01

/km

Pace

230

avg. Power

135

bpm

avg. Heart rate

159

bpm

max. Heart rate

672

kcal

Energy

55,68

VO2max

TRIMP

Elevation

Course

Heart rate data

Heart rate Heart rate zones All

135

bpm

avg. Heart rate

159

bpm

max. Heart rate

672

kcal

Energy

TRIMP

41,6

ml/kg

Peak Epoc

31 [158]

bpm

max. Heart rate drop

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 53 %HRmax	0,8 %	0:23	0,06 km	183 W	5:59/km
Zone 2 ≤ 125 bpm / 66 %HRmax	7,7 %	3:33	0,67 km	217 W	5:17/km
Zone 3 ≤ 135 bpm / 72 %HRmax	58,8 %	26:56	5,20 km	221 W	5:11/km
Zone 4 ≤ 145 bpm / 77 %HRmax	9,2 %	4:13	0,80 km	227 W	5:17/km
Zone 5 ≤ 155 bpm / 82 %HRmax	21,1 %	9:39	2,18 km	256 W	4:26/km
Zone 6 ≤ 165 bpm / 88 %HRmax	2,4 %	1:06	0,25 km	263 W	4:27/km
Zone 7 ≤ 175 bpm / 93 %HRmax	0,0 %	-	-	-	-
Zone 8 ≤ 185 bpm / 98 %HRmax	0,0 %	-	-	-	-
Zone 9 ≥ 186 bpm / 99 %HRmax	0,0 %	-	-	-	-

Pace data

Pace Pace zones All

5:01

/km

avg. Pace

12,0

km/h

avg. Speed

5:00

/km

avg. GAP

55,68

Effective VO₂max

1,16

Aerobic Efficiency

5:14

/km

Required Critical Pace

36.47

Required Eff. VO2max

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	3,2 %	1:29	0,13 km	70 %	154 W
Zone 2 6:30/km - 6:01/km	1,2 %	0:33	0,09 km	71 %	206 W
Zone 3 6:00/km - 5:31/km	9,2 %	4:14	0,75 km	70 %	217 W
Zone 4 5:30/km - 5:01/km	39,5 %	18:05	3,48 km	69 %	222 W
Zone 5 5:00/km - 4:31/km	26,9 %	12:20	2,59 km	72 %	233 W
Zone 6 4:30/km - 4:01/km	19,8 %	9:04	2,09 km	80 %	257 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:05	0,02 km	83 %	261 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

Power Power zones All

230

avg. Power

3,59

W/kg

Specific power

0,93

Running Effectiveness

0,87

Efficiency Index

1,70

Aerobic Efficiency

242

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,1 %	0:31	0,04 km	70 %	11:45/km
Zone 2 101 W - 200 W	3,9 %	1:48	0,31 km	69 %	5:50/km
Zone 3 201 W - 300 W	94,9 %	43:27	8,80 km	72 %	4:56/km
Zone 4 301 W - 400 W	0,0 %	-	-	-	-
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

9,15

Distance

0,00

avg. Gradient

9,15

Km-effort

Pempelfort

Route name

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	5:14	5:14/km	119 bpm	216 W	+1/-4
1,00 km	5:03	5:03/km	132 bpm	232 W	+0/-1
1,00 km	5:15	5:15/km	130 bpm	220 W	+0/-1
1,00 km	5:14	5:14/km	129 bpm	220 W	+0/-2
1,00 km	4:44	4:44/km	138 bpm	237 W	+0/-1
1,00 km	4:23	4:22/km	153 bpm	260 W	+1/-0
1,00 km	4:20	4:20/km	153 bpm	260 W	+1/-0
1,00 km	5:31	5:31/km	136 bpm	208 W	+3/-0
1,00 km	5:16	5:16/km	134 bpm	229 W	+4/-4
0,15 km	0:50	5:26/km	131 bpm	219 W	+2/-0

Running Dynamics

Cadence Stride length Ground contact time Ground contact balance Flight time All

180

spm

Cadence

1,11

Stride length

245

Ground contact time

49,5L/50,5R

Ground contact balance

Flight time

26,5

Flight ratio

8250

Total steps

Miscellaneous

Additional notes Heading All

12.05.2026

Date

17:54

Time of day

cloudy

Weather condition

°C

Temperature

Cloud cover

Langarmshirt, Singlet, kurz Hose

Kleidung

Coros HRM

HF Sensor

Shamma Chargers

Laufschuhe

Apple WeatherKit

Weather source

Runalyze API

Source

Developer fields

Effort_Pace

3,38

m/s

avg. Effort_Pace

4,39

m/s

max. Effort_Pace

3,34

m/s

Effort_Pace