Intervalltraining: 6x400

Overview

6,97

Distance

44:09

Time

44:09

Elapsed time

6:20

/km

Pace

246

avg. Power

149

bpm

avg. Heart rate

37,06

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,00 km	12:58	6:29/km	-1:15/km
2.	0,40 km	2:08	5:20/km	-0:06/km
3.	0,20 km	1:24	7:00/km	-1:46/km
4.	0,40 km	2:05	5:13/km	+0:01/km
5.	0,20 km	1:32	7:40/km	-2:26/km
6.	0,40 km	2:08	5:20/km	-0:06/km
7.	0,20 km	1:38	8:10/km	-2:56/km
8.	0,40 km	2:07	5:18/km	-0:04/km
9.	0,20 km	1:31	7:35/km	-2:21/km
10.	0,40 km	2:03	5:08/km	+0:06/km
11.	0,20 km	1:28	7:20/km	-2:06/km
12.	0,40 km	2:02	5:05/km	+0:09/km
13.	0,20 km	1:33	7:45/km	-2:31/km
14.	1,37 km	9:31	6:56/km	-1:43/km
Average (active)			5:14/km	+1:06/km
	Average (total)		6:20/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:59	7:00/km	142bpm	212W	+3/-7
1,00km	6:00	5:59/km	146bpm	267W	+3/-3
0,98km	5:31	5:37/km	155bpm	289W	+1/-0
1,01km	6:25	6:22/km	153bpm	261W	+9/-0
0,99km	6:02	6:04/km	156bpm	256W	+3/-6
1,00km	6:22	6:20/km	152bpm	239W	+0/-3
0,98km	6:52	6:58/km	144bpm	217W	+0/-0

Composite data

6:20

/km

avg. Pace

9,5

km/h

avg. Speed

6:21

/km

avg. GAP

7,23

Km-effort

0,83

Aerobic Efficiency

1,03 / 6:09

/km

VI / xPace

1,03 / 6:08

/km

VI / xGAP

37,06

Effective VO₂max

TRIMP

149

bpm

avg. Heart rate

3.2

Training Effect

2.2

Anaerobic Training Effect

-2/+3

Performance condition

+6,4

Pa:Hr

+3,8

Pw:Hr

+26/-26

Ascent/Descent

0,75

avg. Gradient

Leopoldsdorf

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
A0 … - 7:27/km	26,3 %	11:38	1,43 km	79 %	198 W
A1 7:26/km - 6:53/km	16,3 %	7:11	0,99 km	79 %	216 W
A2 6:52/km - 6:23/km	13,4 %	5:55	0,89 km	78 %	221 W
A3 6:22/km - 6:03/km	7,8 %	3:27	0,55 km	76 %	247 W
A4 6:02/km - …	36,2 %	16:00	3,10 km	82 %	305 W

Zone		Time	Distance	Power	Pace
A0 < 132 bpm / 70 %HRmax	5,8 %	2:34	0,39 km	219 W	6:31/km
A1 < 146 bpm / 78 %HRmax	32,9 %	14:31	2,09 km	220 W	6:56/km
A2 < 159 bpm / 85 %HRmax	41,5 %	18:21	2,97 km	258 W	6:11/km
A3 < 168 bpm / 89 %HRmax	17,5 %	7:45	1,38 km	288 W	5:36/km
A4 ≥ 169 bpm / 90 %HRmax	2,3 %	1:00	0,14 km	175 W	7:18/km

Power data

246

avg. Power

3,19

W/kg

Specific power

262

xPower

1,07

Variability Index

0,82

Running Effectiveness

0,64

Efficiency Index

1,65

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	21,4 %	9:27	1,22 km	79 %	7:45/km
Zone 3 201 W - 300 W	55,6 %	24:34	3,75 km	78 %	6:33/km
Zone 4 301 W - 400 W	23,0 %	10:10	2,00 km	83 %	5:05/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

154

spm

Cadence (Running)

1,03

Stride length

6799

Total steps

Miscellaneous

19.10.2020

Date

fair

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SE / 132

Wind direction

Humidity

°C

Wind chill factor

°C

Heat index

Adidas Adizero RC 2.0

Laufschuhe

Garmin Forerunner 645 Music

Device