Intervalltraining: 2x 6x200m W-Tempo

Overview

11,31

Distance

1:08:23

Time

1:09:22

Elapsed time

6:03

/km

Pace

244

avg. Power

146

bpm

avg. Heart rate

172

bpm

max. Heart rate

743

kcal

Energy

37,85

VO2max

129

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,19 km	13:28	6:09/km	-1:46/km
2.	0,20 km	0:54	4:25/km	-0:02/km
3.	0,20 km	1:13	6:12/km	-1:50/km
4.	0,20 km	0:54	4:29/km	-0:06/km
5.	0,20 km	1:08	5:47/km	-1:24/km
6.	0,21 km	0:51	4:06/km	+0:16/km
7.	0,20 km	1:13	6:12/km	-1:50/km
8.	0,21 km	0:54	4:22/km	+0:01/km
9.	0,20 km	1:09	5:54/km	-1:31/km
10.	0,20 km	0:55	4:31/km	-0:08/km
11.	0,20 km	1:17	6:31/km	-2:08/km
12.	0,21 km	0:52	4:14/km	+0:09/km
13.	0,19 km	1:17	6:37/km	-2:14/km
14.	0,40 km	2:31	6:18/km	-1:56/km
15.	0,20 km	0:55	4:30/km	-0:07/km
16.	0,20 km	1:18	6:38/km	-2:15/km
17.	0,20 km	0:56	4:35/km	-0:12/km
18.	0,21 km	1:17	6:14/km	-1:51/km
19.	0,20 km	0:51	4:20/km	+0:03/km
20.	0,20 km	1:22	6:54/km	-2:31/km
21.	0,20 km	0:54	4:25/km	-0:02/km
22.	0,20 km	1:23	6:57/km	-2:34/km
23.	0,20 km	0:51	4:12/km	+0:10/km
24.	0,20 km	1:16	6:24/km	-2:01/km
25.	0,20 km	0:54	4:26/km	-0:03/km
26.	0,20 km	1:30	7:39/km	-3:16/km
27.	3,93 km	26:21	6:42/km	-2:19/km
Average (active)			4:23/km	+1:40/km
	Average (total)		6:02/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	3:09	3:08/km	133bpm	691W	+14/-1
1,00km	6:22	6:22/km	141bpm	214W	+5/-10
1,00km	6:07	6:07/km	148bpm	231W	+13/-17
1,00km	5:11	5:11/km	154bpm	233W	+0/-40
1,00km	5:56	5:56/km	157bpm	237W	+0/-4
1,00km	6:08	6:08/km	153bpm	237W	+11/-8
1,00km	5:34	5:34/km	156bpm	261W	+4/-4
1,00km	6:34	6:34/km	149bpm	217W	+4/-0
1,00km	6:55	6:55/km	137bpm	203W	+4/-0
1,00km	6:57	6:57/km	142bpm	229W	+27/-0
1,00km	7:08	7:08/km	138bpm	208W	+14/-0
0,31km	2:21	7:36/km	133bpm	145W	+0/-14

Heart rate data

146

bpm

avg. Heart rate

172

bpm

max. Heart rate

743

kcal

Energy

129

TRIMP

+13,0

Pa:Hr

+20,9

Pw:Hr

72,8

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 54 %HRmax	1,0 %	0:41	0,11 km	925 W	6:01/km
Zone 2 < 140 bpm / 76 %HRmax	34,4 %	23:31	3,83 km	207 W	6:08/km
Zone 3 < 160 bpm / 87 %HRmax	52,1 %	35:39	5,81 km	253 W	6:08/km
Zone 4 < 180 bpm / 98 %HRmax	12,5 %	8:31	1,55 km	258 W	5:29/km
Zone 5 ≥ 181 bpm / 98 %HRmax	0,0 %	-	-	-	-

Pace data

6:03

/km

avg. Pace

9,9

km/h

avg. Speed

5:57

/km

avg. GAP

37,85

Effective VO₂max

1,05 / 5:45

/km

VI / xPace

1,06 / 5:37

/km

VI / xGAP

0,90

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	55,7 %	38:05	5,22 km	78 %	209 W
Zone 2 6:30/km - 6:01/km	17,3 %	11:50	1,86 km	78 %	231 W
Zone 3 6:00/km - 5:31/km	7,6 %	5:11	0,89 km	78 %	245 W
Zone 4 5:30/km - 5:01/km	3,4 %	2:20	0,46 km	84 %	260 W
Zone 5 5:00/km - 4:31/km	7,5 %	5:09	1,10 km	86 %	297 W
Zone 6 4:30/km - 4:01/km	5,0 %	3:27	0,80 km	86 %	315 W
Zone 7 4:00/km - 3:31/km	1,0 %	0:42	0,19 km	84 %	291 W
Zone 8 3:30/km - 3:01/km	1,8 %	1:12	0,37 km	82 %	870 W
Zone 9 3:00/km - …	0,6 %	0:26	0,41 km	68 %	635 W

Power data

244

avg. Power

3,53

W/kg

Specific power

270

xPower

1,11

Variability Index

0,78

Running Effectiveness

0,68

Efficiency Index

1,67

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,5 %	0:19	0,02 km	71 %	14:26/km
Zone 2 101 W - 200 W	33,3 %	22:48	3,22 km	78 %	7:04/km
Zone 3 201 W - 300 W	54,5 %	37:15	5,93 km	79 %	6:17/km
Zone 4 301 W - 400 W	8,0 %	5:30	1,22 km	86 %	4:30/km
Zone 5 401 W - …	3,7 %	2:30	0,91 km	71 %	2:45/km

Course and elevation data

11,31

Distance

+93/-95

Ascent/Descent

0,6

Climb Score

Percentage hilly

0,99

Uphill Efficiency

0,87

Downhill Efficiency

1,66

avg. Gradient

12,24

Km-effort

Dasing

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

168

spm

Cadence (Running)

0,98

Stride length

11488

Total steps

Miscellaneous

13.01.2021

Date

RPE

Subjective feeling

fair

Weather condition

°C

Temperature

-3

°C

Dew Point

km/h

Wind speed

W / 262

Wind direction

Humidity

1019

hpa

Pressure

-6

°C

Wind chill factor

-2

°C

Heat index

Saucony Mirage 3

Laufschuhe

Apple Watch 3 (42mm) (Cellular)

Device

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	32:48	0:51	150 bpm	-27 bpm =	123 bpm
2.	1:00:47	0:05	139 bpm	-2 bpm =	137 bpm
		0:56