Intervalltraining: 3*1000m HMRT

Composite data

7,96

Distance

47:14

Time

5:56

/km

avg. Pace

10,1

km/h

avg. Speed

5:52

/km

avg. GAP

9,40

Km-effort

1,13

Aerobic Efficiency

1,14 / 5:11

/km

VI / xPace

1,15 / 5:06

/km

VI / xGAP

51,14

Effective VO₂max

TRIMP

118

bpm

avg. Heart rate

147

bpm

max. Heart rate

518

kcal

Energy

-16,8

Pa:Hr

-8,3

Pw:Hr

50:06

Elapsed time

+144/-139

Ascent/Descent

3,56

avg. Gradient

1,6

Climb Score

Percentage hilly

Schulzentrum Süd Bahn

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Regeneration … - 5:53/km	39,2 %	17:47	1,97 km	65 %	195 W
Extensive Ausdauer 5:52/km - 5:27/km	16,4 %	7:25	1,31 km	70 %	293 W
Intensive Ausdauer 5:26/km - 4:41/km	15,7 %	7:07	1,40 km	70 %	316 W
Entwicklungsbereich 4:40/km - 4:17/km	8,0 %	3:37	0,80 km	85 %	392 W
Spitzenbereich 4:16/km - …	20,7 %	9:24	2,47 km	85 %	426 W

Zone		Time	Distance	Power	Pace
Regeneration < 115 bpm / 70 %HRmax	50,7 %	23:56	3,18 km	218 W	7:31/km
Extensive Ausdauer < 119 bpm / 72 %HRmax	8,1 %	3:49	0,65 km	290 W	5:53/km
Intensive Ausdauer < 128 bpm / 78 %HRmax	7,2 %	3:24	0,54 km	272 W	6:18/km
Entwicklungsbereich < 134 bpm / 81 %HRmax	6,8 %	3:12	0,53 km	279 W	6:02/km
Spitzenbereich ≥ 135 bpm / 82 %HRmax	27,3 %	12:53	3,05 km	404 W	4:13/km

Laps

	Distance	Time	Pace	diff
1.	3,52 km	26:15	7:28/km	-3:17/km
2.	1,00 km	4:01	4:01/km	+0:09/km
3.	0,39 km	2:09	5:28/km	-1:18/km
4.	1,00 km	4:15	4:15/km	-0:05/km
5.	0,41 km	2:19	5:42/km	-1:32/km
6.	1,00 km	4:15	4:15/km	-0:05/km
7.	0,58 km	4:32	7:51/km	-3:40/km
Average (active)			4:10/km	+1:53/km
	Average (total)		6:03/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:47	5:48/km	105bpm	283W	+19/-17
1,00km	5:29	5:29/km	113bpm	305W	+20/-16
1,00km	10:10	10:12/km	103bpm	205W	+15/-20
1,00km	6:12	6:13/km	121bpm	278W	+17/-18
1,00km	4:30	4:31/km	137bpm	373W	+19/-15
1,00km	4:14	4:14/km	141bpm	402W	+18/-22
1,00km	4:43	4:43/km	135bpm	352W	+17/-14
0,96km	6:09	6:24/km	118bpm	264W	+19/-17

Power data

295

avg. Power

3,83

W/kg

Specific power

329

xPower

1,12

Variability Index

0,73

Running Effectiveness

0,57

Efficiency Index

2,39

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	9,1 %	4:17	0,07 km	58 %	63:11/km
Zone 2 101 W - 200 W	11,7 %	5:31	0,41 km	64 %	13:23/km
Zone 3 201 W - 300 W	34,4 %	16:16	2,67 km	68 %	6:05/km
Zone 4 301 W - 400 W	27,4 %	12:56	2,65 km	76 %	4:53/km
Zone 5 401 W - …	17,4 %	8:14	2,16 km	85 %	3:49/km

Running Dynamics

172

spm

Cadence (Running)

0,98

Stride length

8124

Total steps

Miscellaneous

25.09.2019

Date

RPE

Subjective feeling

rainy

Weather condition

°C

Temperature

°C

Dew Point

NW / 337

Wind direction

Humidity

1010

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#Bahn, #Intervalltraining

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	13:56	0:52	99 bpm	±0 bpm =	99 bpm
2.	14:12	0:30
3.	14:27	0:44
4.	15:11	0:02	90 bpm	-2 bpm =	88 bpm
5.	15:13	0:01	88 bpm	-1 bpm =	87 bpm
6.	15:34	0:01	82 bpm	±0 bpm =	82 bpm
7.	15:56	0:02	110 bpm	±0 bpm =	110 bpm
8.	19:22	0:07	113 bpm	-1 bpm =	112 bpm
9.	19:44	0:02
10.	24:40	0:18
11.	44:42	0:13
		2:52