Athlete

runbot

Dauerlauf: Entspannte kleine Rheinbrückenrunde

17:07

Overview

12,72

Distance

1:01:53

Time

4:52

/km

Pace

238

avg. Power

151

bpm

avg. Heart rate

161

bpm

max. Heart rate

728

kcal

Energy

49,56

VO2max

118

TRIMP

Elevation

Course

Heart rate data

Heart rate Heart rate zones All

151

bpm

avg. Heart rate

161

bpm

max. Heart rate

728

kcal

Energy

118

TRIMP

51,2

ml/kg

Peak Epoc

16 [157]

bpm

max. Heart rate drop

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 53 %HRmax	0,5 %	0:20	0,06 km	185 W	5:17/km
Zone 2 ≤ 125 bpm / 66 %HRmax	1,2 %	0:43	0,15 km	234 W	4:42/km
Zone 3 ≤ 135 bpm / 72 %HRmax	2,8 %	1:43	0,37 km	241 W	4:40/km
Zone 4 ≤ 145 bpm / 77 %HRmax	10,6 %	6:32	1,37 km	224 W	4:47/km
Zone 5 ≤ 155 bpm / 82 %HRmax	65,3 %	40:24	8,24 km	237 W	4:54/km
Zone 6 ≤ 165 bpm / 88 %HRmax	19,7 %	12:11	2,53 km	242 W	4:49/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

4:52

/km

avg. Pace

12,3

km/h

avg. Speed

4:51

/km

avg. GAP

49,56

Effective VO₂max

4:17

/km

max. Pace

4:17

/km

max. GAP

1,07

Aerobic Efficiency

5:01

/km

Required Critical Pace

38.57

Required Eff. VO2max

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	3,3 %	2:02	0,16 km	80 %	161 W
Zone 2 6:30/km - 6:01/km	1,4 %	0:52	0,14 km	78 %	215 W
Zone 3 6:00/km - 5:31/km	2,1 %	1:18	0,24 km	79 %	214 W
Zone 4 5:30/km - 5:01/km	14,4 %	8:54	1,73 km	81 %	235 W
Zone 5 5:00/km - 4:31/km	68,3 %	42:12	8,95 km	80 %	241 W
Zone 6 4:30/km - 4:01/km	10,5 %	6:30	1,49 km	80 %	242 W
Zone 7 4:00/km - 3:31/km	0,0 %	0:01	0,00 km	78 %	245 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

Power Power zones All

238

avg. Power

3,63

W/kg

Specific power

0,94

Running Effectiveness

0,86

Efficiency Index

1,56

Aerobic Efficiency

236

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,2 %	0:45	0,09 km	78 %	8:46/km
Zone 2 101 W - 200 W	2,4 %	1:30	0,24 km	76 %	6:17/km
Zone 3 201 W - 300 W	96,4 %	59:33	12,39 km	80 %	4:48/km
Zone 4 301 W - 400 W	0,0 %	-	-	-	-
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

12,72

Distance

0,00

avg. Gradient

12,72

Km-effort

Pempelfort

Route name

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	4:42	4:43/km	130 bpm	238 W	+0/-1
1,00 km	4:48	4:48/km	146 bpm	240 W	+0/-3
1,00 km	4:38	4:38/km	151 bpm	246 W	+0/-2
1,00 km	4:51	4:52/km	154 bpm	241 W	+1/-0
1,00 km	5:00	5:00/km	155 bpm	244 W	+10/-0
1,00 km	4:56	4:56/km	149 bpm	235 W	+1/-12
1,00 km	4:40	4:40/km	155 bpm	243 W	+0/-1
1,00 km	5:10	5:11/km	152 bpm	233 W	+12/-0
1,00 km	4:50	4:50/km	153 bpm	226 W	+0/-10
1,00 km	4:55	4:55/km	154 bpm	238 W	+0/-0
1,00 km	4:55	4:56/km	154 bpm	238 W	+4/-0
1,00 km	5:07	5:07/km	153 bpm	228 W	+2/-0
0,72 km	3:21	4:40/km	158 bpm	249 W	+0/-1

Running Dynamics

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

184

spm

Cadence

1,12

Stride length

234

Ground contact time

49,5L/50,5R

Ground contact balance

Flight time

28,2

Flight ratio

11387

Total steps

Miscellaneous

Additional notes Heading All

03.07.2026

Date

17:07

Time of day

RPE

fair

Weather condition

°C

Temperature

Cloud cover

T-Shirt, kurz Hose

Kleidung

Coros HRM

HF Sensor

Shamma Elite Alpha

Laufschuhe

Apple WeatherKit

Weather source

Runalyze API

Source

Developer fields

Effort_Pace

3,49

m/s

avg. Effort_Pace

4,45

m/s

max. Effort_Pace

3,46

m/s

Effort_Pace