Intervalltraining: Euskirchen - 7x3' fast

Overview

8,51

Distance

58:17

Time

1:04:42

Elapsed time

6:51

/km

Pace

239

avg. Power

156

bpm

avg. Heart rate

189

bpm

max. Heart rate

615

kcal

Energy

35,62

VO2max

103

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,41 km	9:15	6:35/km	+0:16/km
2.	0,58 km	3:00	5:11/km	+1:39/km
3.	0,26 km	3:00	11:30/km	-4:39/km
4.	0,62 km	3:00	4:53/km	+1:58/km
5.	0,27 km	3:00	11:12/km	-4:21/km
6.	0,64 km	3:00	4:42/km	+2:09/km
7.	0,24 km	3:00	12:21/km	-5:30/km
8.	0,61 km	3:00	4:57/km	+1:54/km
9.	0,25 km	3:00	11:54/km	-5:03/km
10.	0,58 km	3:00	5:08/km	+1:43/km
11.	0,24 km	3:00	12:36/km	-5:45/km
12.	0,63 km	3:00	4:47/km	+2:04/km
13.	0,24 km	3:00	12:33/km	-5:42/km
14.	0,59 km	3:00	5:05/km	+1:46/km
15.	0,24 km	3:00	12:39/km	-5:49/km
16.	1,13 km	7:02	6:14/km	+0:37/km
	Average (total)		6:51/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:34	6:35/km	139bpm	252W	+4/-0
1,00km	5:44	5:44/km	155bpm	290W	+0/-0
1,00km	7:39	7:39/km	156bpm	209W	+0/-5
1,00km	7:11	7:10/km	155bpm	225W	+0/-6
1,00km	6:45	6:45/km	158bpm	240W	+0/-4
1,00km	6:47	6:48/km	158bpm	247W	+4/-1
1,00km	6:48	6:48/km	160bpm	237W	+0/-6
1,00km	7:32	7:33/km	160bpm	223W	+7/-0
0,51km	3:16	6:24/km	167bpm	258W	+1/-0

Heart rate data

156

bpm

avg. Heart rate

189

bpm

max. Heart rate

615

kcal

Energy

103

TRIMP

3,2

Training Effect

2,0

Anaerobic Training Effect

+2/+2

Performance condition

+10,0

Pa:Hr

+4,2

Pw:Hr

22,1

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Recovery < 143 bpm / 70 %HRmax	26,8 %	15:37	1,88 km	190 W	8:17/km
Easy < 160 bpm / 78 %HRmax	27,0 %	15:44	2,29 km	236 W	6:52/km
Steady < 174 bpm / 85 %HRmax	29,1 %	16:56	2,52 km	248 W	6:43/km
Threshold < 189 bpm / 92 %HRmax	17,1 %	9:59	1,81 km	309 W	5:30/km
Hard ≥ 190 bpm / 93 %HRmax	0,0 %	-	-	-	-

Pace data

6:51

/km

avg. Pace

8,8

km/h

avg. Speed

6:51

/km

avg. GAP

35,62

Effective VO₂max

1,12 / 6:08

/km

VI / xPace

1,12 / 6:08

/km

VI / xGAP

0,73

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	45,9 %	26:45	2,53 km	73 %	150 W
Zone 2 6:30/km - 6:01/km	12,3 %	7:10	1,15 km	75 %	262 W
Zone 3 6:00/km - 5:31/km	7,9 %	4:35	0,79 km	78 %	294 W
Zone 4 5:30/km - 5:01/km	14,5 %	8:27	1,63 km	81 %	326 W
Zone 5 5:00/km - 4:31/km	16,1 %	9:24	1,97 km	81 %	347 W
Zone 6 4:30/km - 4:01/km	3,3 %	1:55	0,44 km	75 %	374 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

239

avg. Power

2,95

W/kg

Specific power

276

xPower

1,15

Variability Index

0,82

Running Effectiveness

0,61

Efficiency Index

1,53

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	8,9 %	5:11	0,37 km	76 %	13:52/km
Zone 2 101 W - 200 W	24,4 %	14:14	1,13 km	71 %	12:39/km
Zone 3 201 W - 300 W	31,7 %	18:29	2,93 km	74 %	6:18/km
Zone 4 301 W - 400 W	34,4 %	20:01	3,99 km	81 %	5:01/km
Zone 5 401 W - …	0,6 %	0:21	0,08 km	73 %	4:15/km

Course and elevation data

8,51

Distance

+15/-21

Ascent/Descent

0,0

Climb Score

Percentage hilly

1,04

Uphill Efficiency

0,65

Downhill Efficiency

0,42

avg. Gradient

8,66

Km-effort

Euskirchen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

154

spm

Cadence (Running)

0,95

Stride length

5,7

Vertical oscillation

6,0

Vertical ratio

221

Ground contact time

49,9L/50,1R

Ground contact balance

169

Flight time

43,3

Flight ratio

8976

Total steps

Miscellaneous

30.04.2021

Date

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

N / 339

Wind direction

Humidity

1012

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Nike Zoom Fly 3

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.	3:49	0:53	150 bpm	-24 bpm =	126 bpm
2.	6:10	0:55	156 bpm	-27 bpm =	129 bpm
3.	9:01	4:37	154 bpm	-23 bpm =	131 bpm
		6:25