Intervalltraining

Overview

7,29

Distance

27:49

Time

35:27

Elapsed time

3:49

/km

Pace

361

avg. Power

167

bpm

avg. Heart rate

183

bpm

max. Heart rate

463

kcal

Energy

61,15

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	3:58	3:58/km	-0:09/km
2.	1,00 km	3:54	3:54/km	-0:05/km
3.	1,00 km	3:55	3:55/km	-0:06/km
4.	1,00 km	3:51	3:51/km	-0:02/km
5.	0,99 km	4:00	4:02/km	-0:13/km
6.	0,11 km	0:23	3:35/km	+0:14/km
7.	0,20 km	0:45	3:42/km	+0:07/km
8.	0,30 km	0:59	3:17/km	+0:31/km
9.	0,40 km	1:28	3:39/km	+0:09/km
10.	0,30 km	0:57	3:10/km	+0:39/km
11.	0,20 km	0:44	3:36/km	+0:13/km
12.	0,10 km	0:20	3:26/km	+0:23/km
13.	0,20 km	0:39	3:18/km	+0:31/km
14.	0,49 km	1:56	3:55/km	-0:06/km
	Average (total)		3:49/km

Distance	Time	Pace	bpm	Power
1,00km	3:57	3:58/km	144bpm	325W
1,00km	3:54	3:54/km	165bpm	342W
1,00km	3:55	3:55/km	174bpm	353W
1,00km	3:51	3:51/km	177bpm	362W
1,00km	4:03	4:03/km	178bpm	350W
1,00km	3:30	3:30/km	165bpm	412W
1,00km	3:28	3:28/km	166bpm	395W
0,30km	1:11	4:01/km	174bpm	358W

Heart rate data

167

bpm

avg. Heart rate

183

bpm

max. Heart rate

463

kcal

Energy

TRIMP

3,2

Training Effect

-1,8

Pa:Hr

-6,0

Pw:Hr

68,2

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 49 %HRmax	0,0 %	-	-	-	-
Zone 2 < 120 bpm / 59 %HRmax	0,2 %	0:04	0,02 km	-	4:11/km
Zone 3 < 160 bpm / 78 %HRmax	24,9 %	6:55	1,79 km	333 W	3:52/km
Zone 4 < 180 bpm / 88 %HRmax	73,0 %	20:18	5,35 km	368 W	3:48/km
ruunning ≥ 181 bpm / 89 %HRmax	1,9 %	0:32	0,14 km	356 W	3:48/km

Pace data

3:49

/km

avg. Pace

15,7

km/h

avg. Speed

3:48

/km

avg. GAP

61,15

Effective VO₂max

1,01 / 3:47

/km

VI / xPace

1,01 / 3:46

/km

VI / xGAP

1,23

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,0 %	-	-	-	-
Zone 2 6:30/km - 6:01/km	0,0 %	-	-	-	-
Zone 3 6:00/km - 5:40/km	0,0 %	-	-	-	-
Zone 4 5:39/km - 5:01/km	0,5 %	0:09	0,03 km	87 %	338 W
Zone 5 5:00/km - 4:31/km	2,7 %	0:45	0,15 km	84 %	334 W
Zone 6 4:30/km - 4:01/km	24,6 %	6:50	1,62 km	81 %	339 W
Zone 7 4:00/km - 3:31/km	58,1 %	16:09	4,26 km	82 %	351 W
Zone 8 3:30/km - 3:11/km	8,8 %	2:27	0,74 km	82 %	419 W
Zone 9 3:10/km - …	5,3 %	1:29	0,49 km	80 %	432 W

Power data

361

avg. Power

4,60

W/kg

Specific power

365

xPower

1,01

Variability Index

0,95

Running Effectiveness

0,73

Efficiency Index

2,14

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,6 %	0:27	0,07 km	73 %	6:06/km
Zone 2 101 W - 200 W	1,0 %	0:17	0,07 km	74 %	4:01/km
Zone 3 201 W - 300 W	1,1 %	0:19	0,08 km	78 %	4:00/km
Zone 4 301 W - 400 W	77,2 %	21:29	5,50 km	82 %	3:54/km
Zone 5 401 W - …	19,0 %	5:17	1,57 km	82 %	3:22/km

Course and elevation data

7,29

Distance

0,0

Climb Score

Percentage hilly

0,00

avg. Gradient

7,29

Km-effort

Running Dynamics

162

spm

Cadence (Running)

1,62

Stride length

9,8

Vertical oscillation

6,0

Vertical ratio

230

Ground contact time

Ground contact balance

140

Flight time

37,9

Flight ratio

4506

Total steps

Miscellaneous

22.05.2019

Date

changeable

Weather condition

°C

Temperature

km/h

Wind speed

W / 292

Wind direction

°C

Wind chill factor

Garmin Forerunner 735XT

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)		Performance condition
1.	1:23	0:13	153 bpm	-3 bpm =	150 bpm	±0
2.	19:38	0:28	175 bpm	-9 bpm =	166 bpm	-11
3.	20:00	0:38	164 bpm	+2 bpm =	166 bpm	-11
4.	20:45	0:57	178 bpm	-23 bpm =	155 bpm	-11
5.	21:45	1:12	174 bpm	-29 bpm =	145 bpm	-11
6.	23:13	1:01	172 bpm	-18 bpm =	154 bpm	-11
7.	24:10	1:02	176 bpm	-30 bpm =	146 bpm	-11
8.	24:53	0:51	173 bpm	-13 bpm =	160 bpm	-11
9.	25:15	0:37	166 bpm	±0 bpm =	166 bpm	-11
10.	25:53	0:39	175 bpm	-3 bpm =	172 bpm	-11
		7:38