Intervalltraining: 3x1000@4:30

Composite data

7,44

Distance

39:02

Time

5:15

/km

avg. Pace

11,4

km/h

avg. Speed

5:14

/km

avg. GAP

7,91

Km-effort

0,98

Aerobic Efficiency

1,03 / 5:07

/km

VI / xPace

1,03 / 5:05

/km

VI / xGAP

47,26

Effective VO₂max

TRIMP

152

bpm

avg. Heart rate

174

bpm

max. Heart rate

Training Effect

+7,6

Pa:Hr

+6,7

Pw:Hr

+47/-47

Ascent/Descent

1,26

avg. Gradient

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	5,9 %	2:19	0,31 km	75 %	206 W
Zone 2 6:30/km - 6:01/km	11,6 %	4:31	0,72 km	73 %	233 W
Zone 3 6:00/km - 5:46/km	13,8 %	5:23	0,92 km	72 %	248 W
Zone 4 5:45/km - 5:31/km	22,1 %	8:37	1,53 km	72 %	257 W
Zone 5 5:30/km - 5:16/km	9,3 %	3:38	0,67 km	72 %	268 W
Zone 6 5:15/km - 5:01/km	1,6 %	0:38	0,13 km	71 %	280 W
Zone 7 5:00/km - 4:46/km	0,9 %	0:20	0,07 km	71 %	288 W
Zone 8 4:45/km - 4:31/km	8,4 %	3:17	0,71 km	81 %	310 W
Zone 9 4:30/km - 4:16/km	22,6 %	8:49	2,01 km	84 %	328 W
Zone 10 4:15/km - 4:01/km	3,9 %	1:31	0,37 km	81 %	344 W

Zone		Time	Distance	Power	Pace
Zone 1 < 140 bpm / 70 %HRmax	28,6 %	11:11	1,97 km	250 W	5:40/km
Zone 2 < 150 bpm / 75 %HRmax	18,2 %	7:06	1,22 km	249 W	5:50/km
Zone 3 < 160 bpm / 80 %HRmax	22,3 %	8:42	1,60 km	272 W	5:26/km
Zone 4 < 170 bpm / 85 %HRmax	21,8 %	8:30	1,84 km	314 W	4:37/km
Zone 5 ≥ 171 bpm / 86 %HRmax	9,1 %	3:34	0,80 km	324 W	4:27/km

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:39	5:39/km	131bpm	251W	+6/-11
1,00km	5:23	5:23/km	140bpm	262W	+4/-8
1,00km	4:45	4:45/km	162bpm	306W	+5/-9
1,00km	4:50	4:50/km	158bpm	300W	+2/-0
1,00km	5:02	5:02/km	161bpm	289W	+2/-0
1,00km	4:59	4:59/km	166bpm	293W	+8/-11
1,00km	5:46	5:45/km	151bpm	258W	+13/-0
0,44km	2:39	6:02/km	147bpm	242W	+0/-1

Power data

275

avg. Power

3,31

W/kg

Specific power

283

xPower

1,03

Variability Index

0,96

Running Effectiveness

0,69

Efficiency Index

1,81

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 250 W	32,6 %	12:43	2,07 km	72 %	6:09/km
Zone 2 251 W - 275 W	26,4 %	10:18	1,83 km	73 %	5:38/km
Zone 3 276 W - 300 W	6,4 %	2:31	0,48 km	74 %	5:15/km
Zone 4 301 W - 325 W	17,2 %	6:43	1,49 km	83 %	4:31/km
Zone 5 326 W - 326 W	1,4 %	0:32	0,12 km	84 %	4:24/km
Zone 6 327 W - …	16,0 %	6:16	1,46 km	83 %	4:18/km

Running Dynamics

162

spm

Cadence (Running)

6323

Total steps

Miscellaneous

26.02.2019

Date

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

W / 278

Wind direction

Humidity

1033

hpa

Pressure

°C

Wind chill factor

°C

Heat index

DST 23 (gelb2)

Laufschuhe

Garmin Forerunner 935

Device

Source of weather data: Powered by Dark Sky

Heart rate variability

3,4

lnRMSSD

395

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,3

pNN50

0,5

pNN20

1,8

Anomalies