Athlete

runbot

Dauerlauf: Windige Brückenrunde

16:00

Overview

21,21

Distance

1:43:10

Time

4:52

/km

Pace

235

avg. Power

147

bpm

avg. Heart rate

155

bpm

max. Heart rate

1 161

kcal

Energy

51,45

VO2max

178

TRIMP

Elevation

Course

Heart rate data

Heart rate Heart rate zones All

147

bpm

avg. Heart rate

155

bpm

max. Heart rate

1 161

kcal

Energy

178

TRIMP

41,3

ml/kg

Peak Epoc

10 [150]

bpm

max. Heart rate drop

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 53 %HRmax	0,4 %	0:25	0,08 km	208 W	5:18/km
Zone 2 ≤ 125 bpm / 66 %HRmax	0,9 %	0:58	0,20 km	236 W	4:57/km
Zone 3 ≤ 135 bpm / 72 %HRmax	1,9 %	2:00	0,42 km	239 W	4:44/km
Zone 4 ≤ 145 bpm / 77 %HRmax	14,9 %	15:23	3,08 km	222 W	5:00/km
Zone 5 ≤ 155 bpm / 82 %HRmax	81,8 %	1:24:24	17,43 km	237 W	4:51/km
Zone 6 ≤ 165 bpm / 88 %HRmax	0,0 %	-	-	-	-
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

51,45

Effective VO₂max

4:12

/km

max. Pace

4:16

/km

max. GAP

1,10

Aerobic Efficiency

4:57

/km

Required Critical Pace

39.2

Required Eff. VO2max

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	2,3 %	2:22	0,27 km	77 %	181 W
Zone 2 6:30/km - 6:01/km	1,1 %	1:11	0,19 km	77 %	204 W
Zone 3 6:00/km - 5:31/km	2,3 %	2:20	0,41 km	77 %	214 W
Zone 4 5:30/km - 5:01/km	15,0 %	15:30	3,01 km	78 %	230 W
Zone 5 5:00/km - 4:31/km	75,5 %	1:17:51	16,41 km	78 %	238 W
Zone 6 4:30/km - 4:01/km	3,6 %	3:44	0,86 km	77 %	236 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:12	0,05 km	79 %	239 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

Power Power zones All

235

avg. Power

3,59

W/kg

Specific power

0,96

Running Effectiveness

0,87

Efficiency Index

1,59

Aerobic Efficiency

236

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,2 %	0:10	0,01 km	74 %	11:54/km
Zone 2 101 W - 200 W	3,3 %	3:26	0,57 km	76 %	6:00/km
Zone 3 201 W - 300 W	96,5 %	1:39:30	20,62 km	78 %	4:50/km
Zone 4 301 W - 400 W	0,0 %	-	-	-	-
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

21,21

Distance

0,00

avg. Gradient

21,21

Km-effort

Pempelfort

Route name

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	4:48	4:48/km	127 bpm	236 W	+0/-2
1,00 km	4:41	4:41/km	144 bpm	246 W	+0/-3
1,00 km	4:37	4:37/km	148 bpm	242 W	+0/-1
1,00 km	4:38	4:39/km	149 bpm	242 W	+0/-0
1,00 km	4:43	4:43/km	148 bpm	241 W	+0/-1
1,00 km	4:44	4:44/km	148 bpm	240 W	+2/-0
1,00 km	4:47	4:47/km	148 bpm	240 W	+0/-0
1,00 km	4:48	4:48/km	150 bpm	239 W	+1/-0
1,00 km	5:17	5:17/km	147 bpm	227 W	+9/-0
1,00 km	4:57	4:57/km	146 bpm	223 W	+0/-9
1,00 km	4:42	4:42/km	147 bpm	241 W	+1/-0
1,00 km	4:44	4:43/km	148 bpm	240 W	+2/-0
1,00 km	4:52	4:53/km	149 bpm	237 W	+0/-4
1,00 km	4:48	4:48/km	149 bpm	237 W	+1/-0
1,00 km	4:48	4:48/km	151 bpm	240 W	+1/-0
1,00 km	4:51	4:51/km	147 bpm	232 W	+2/-0
1,00 km	5:15	5:15/km	148 bpm	224 W	+10/-0
1,00 km	5:00	5:00/km	148 bpm	221 W	+1/-12
1,00 km	4:56	4:56/km	149 bpm	230 W	+0/-0
1,00 km	5:16	5:15/km	147 bpm	220 W	+2/-0
1,00 km	4:54	4:54/km	151 bpm	231 W	+4/-2
0,21 km	1:04	5:09/km	151 bpm	233 W	+0/-2

Running Dynamics

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

184

spm

Cadence

1,12

Stride length

242

Ground contact time

49,5L/50,6R

Ground contact balance

Flight time

25,8

Flight ratio

18983

Total steps

Miscellaneous

Additional notes Heading All

19.07.2026

Date

16:00

Time of day

RPE

cloudy

Weather condition

°C

Temperature

Cloud cover

T-Shirt, kurz Hose

Kleidung

Coros HRM

HF Sensor

250ml, Weste

Hydration

Shamma Elite Alpha

Laufschuhe

Apple WeatherKit

Weather source

Runalyze API

Source

Developer fields

Effort_Pace

3,46

m/s

avg. Effort_Pace

4,07

m/s

max. Effort_Pace

3,45

m/s

Effort_Pace