Intervalltraining: 8 x (2,5' schnell + 3' GP)

Overview

9,10

Distance

1:03:01

Time

1:16:42

Elapsed time

6:55

/km

Pace

236

avg. Power

154

bpm

avg. Heart rate

180

bpm

max. Heart rate

656

kcal

Energy

35,87

VO2max

103

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,31 km	15:34	6:45/km	+0:10/km
2.	0,50 km	2:30	4:59/km	+1:56/km
3.	0,40 km	3:00	7:28/km	-0:32/km
4.	0,50 km	2:30	5:02/km	+1:54/km
5.	0,31 km	3:00	9:43/km	-2:47/km
6.	0,50 km	2:30	5:02/km	+1:53/km
7.	0,28 km	3:00	10:52/km	-3:57/km
8.	0,48 km	2:30	5:15/km	+1:40/km
9.	0,26 km	3:00	11:38/km	-4:42/km
10.	0,49 km	2:30	5:07/km	+1:49/km
11.	0,31 km	3:00	9:41/km	-2:45/km
12.	0,47 km	2:30	5:18/km	+1:38/km
13.	0,30 km	3:00	9:52/km	-2:57/km
14.	0,48 km	2:30	5:12/km	+1:44/km
15.	0,29 km	3:00	10:25/km	-3:29/km
16.	0,45 km	2:30	5:33/km	+1:23/km
17.	0,29 km	3:00	10:23/km	-3:27/km
18.	0,50 km	3:28	6:59/km	-0:03/km
	Average (total)		6:56/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:47	6:48/km	147bpm	241W	+4/-2
1,00km	6:53	6:52/km	151bpm	243W	+7/-0
1,00km	5:56	5:56/km	158bpm	282W	+5/-6
1,00km	6:50	6:50/km	157bpm	234W	+0/-4
1,00km	6:42	6:42/km	151bpm	236W	+0/-10
1,00km	6:52	6:52/km	156bpm	236W	+0/-3
1,00km	7:54	7:55/km	157bpm	206W	+5/-4
1,00km	6:52	6:53/km	155bpm	242W	+2/-0
1,00km	7:32	7:33/km	153bpm	221W	+9/-0
0,10km	0:44	7:11/km	146bpm	187W	+0/-4

Heart rate data

154

bpm

avg. Heart rate

180

bpm

max. Heart rate

656

kcal

Energy

103

TRIMP

3,1

Training Effect

0,7

Anaerobic Training Effect

±0/+2

Performance condition

+12,7

Pa:Hr

+2,4

Pw:Hr

17,0

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Recovery < 143 bpm / 70 %HRmax	19,9 %	12:33	1,53 km	195 W	8:12/km
Easy < 160 bpm / 78 %HRmax	48,9 %	30:50	4,42 km	233 W	6:59/km
Steady < 174 bpm / 85 %HRmax	26,9 %	16:56	2,64 km	261 W	6:25/km
Threshold < 189 bpm / 92 %HRmax	4,3 %	2:43	0,52 km	308 W	5:16/km
Hard ≥ 190 bpm / 93 %HRmax	0,0 %	-	-	-	-

Pace data

6:55

/km

avg. Pace

8,7

km/h

avg. Speed

6:55

/km

avg. GAP

35,87

Effective VO₂max

1,08 / 6:23

/km

VI / xPace

1,09 / 6:21

/km

VI / xGAP

0,74

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	57,5 %	36:13	4,10 km	73 %	182 W
Zone 2 6:30/km - 6:01/km	8,5 %	5:23	0,86 km	73 %	252 W
Zone 3 6:00/km - 5:31/km	6,5 %	4:07	0,72 km	79 %	298 W
Zone 4 5:30/km - 5:01/km	18,2 %	11:27	2,19 km	81 %	322 W
Zone 5 5:00/km - 4:31/km	8,8 %	5:32	1,15 km	78 %	340 W
Zone 6 4:30/km - 4:01/km	0,5 %	0:20	0,09 km	72 %	347 W
Zone 7 4:00/km - 3:31/km	0,0 %	-	-	-	-
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

236

avg. Power

2,91

W/kg

Specific power

263

xPower

1,11

Variability Index

0,83

Running Effectiveness

0,61

Efficiency Index

1,53

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	4,0 %	2:31	0,17 km	74 %	14:42/km
Zone 2 101 W - 200 W	25,3 %	15:55	1,44 km	73 %	11:05/km
Zone 3 201 W - 300 W	41,9 %	26:24	3,96 km	73 %	6:40/km
Zone 4 301 W - 400 W	28,6 %	18:02	3,49 km	80 %	5:10/km
Zone 5 401 W - …	0,3 %	0:10	0,04 km	75 %	4:30/km

Course and elevation data

9,10

Distance

+31/-30

Ascent/Descent

0,0

Climb Score

Percentage hilly

1,10

Uphill Efficiency

0,88

Downhill Efficiency

0,67

avg. Gradient

9,41

Km-effort

Euskirchen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

156

spm

Cadence (Running)

0,93

Stride length

5,9

Vertical oscillation

6,3

Vertical ratio

238

Ground contact time

50,3L/49,7R

Ground contact balance

147

Flight time

38,1

Flight ratio

9831

Total steps

Miscellaneous

03.04.2021

Date

fair

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

N / 3

Wind direction

Humidity

1028

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Adidas Adizero Prime

Laufschuhe

Garmin Forerunner 245 Music

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:18	0:21	146 bpm	-2 bpm =	144 bpm
2.	5:35	0:03	155 bpm	±0 bpm =	155 bpm
3.	13:28	11:49	145 bpm	-30 bpm =	115 bpm
4.	14:30	1:28	154 bpm	-33 bpm =	121 bpm
		13:41