Intervalltraining: 15*1'/30"

Overview

6,00

Distance

36:16

Time

44:07

Elapsed time

6:03

/km

Pace

275

avg. Power

156

bpm

avg. Heart rate

181

bpm

max. Heart rate

393

kcal

Energy

41,82

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,25 km	8:27	6:45/km	-0:43/km
2.	0,22 km	1:00	4:29/km	+1:33/km
3.	0,08 km	0:30	6:01/km	+0:01/km
4.	0,20 km	1:00	4:59/km	+1:04/km
5.	0,07 km	0:30	6:51/km	-0:49/km
6.	0,19 km	1:00	5:19/km	+0:43/km
7.	0,07 km	0:30	6:51/km	-0:49/km
8.	0,20 km	1:00	5:05/km	+0:58/km
9.	0,07 km	0:30	6:51/km	-0:49/km
10.	0,20 km	1:00	5:00/km	+1:02/km
11.	0,07 km	0:30	7:03/km	-1:00/km
12.	0,20 km	1:00	4:54/km	+1:08/km
13.	0,07 km	0:30	6:51/km	-0:49/km
14.	0,19 km	1:00	5:09/km	+0:53/km
15.	0,07 km	0:30	6:45/km	-0:43/km
16.	0,19 km	1:00	5:16/km	+0:47/km
17.	0,08 km	0:30	6:35/km	-0:32/km
18.	0,19 km	1:00	5:13/km	+0:50/km
19.	0,07 km	0:30	7:35/km	-1:32/km
20.	0,20 km	1:00	5:08/km	+0:55/km
21.	0,07 km	0:30	6:45/km	-0:43/km
22.	0,20 km	1:00	5:05/km	+0:58/km
23.	0,08 km	0:30	6:40/km	-0:38/km
24.	0,19 km	1:00	5:23/km	+0:40/km
25.	0,07 km	0:30	6:51/km	-0:49/km
26.	0,19 km	1:00	5:19/km	+0:43/km
27.	0,07 km	0:30	7:28/km	-1:25/km
28.	0,19 km	1:00	5:17/km	+0:45/km
29.	0,07 km	0:30	7:42/km	-1:39/km
30.	0,19 km	1:00	5:23/km	+0:40/km
31.	0,07 km	0:30	6:57/km	-0:54/km
32.	0,74 km	5:19	7:13/km	-1:11/km
	Average (total)		6:02/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:44	6:45/km	108bpm	246W	+4/-0
1,00km	5:36	5:35/km	145bpm	285W	+0/-12
1,00km	5:33	5:34/km	173bpm	294W	+0/-6
1,00km	5:42	5:41/km	175bpm	293W	+0/-1
1,00km	5:46	5:46/km	178bpm	298W	+8/-5
1,00km	6:53	6:53/km	163bpm	251W	+14/-0
0,00km	0:02	8:15/km	155bpm	145W	+0/-0

Heart rate data

156

bpm

avg. Heart rate

181

bpm

max. Heart rate

393

kcal

Energy

TRIMP

3,2

Training Effect

2,0

Anaerobic Training Effect

+2/-1

Performance condition

+17,8

Pa:Hr

+15,2

Pw:Hr

23,3

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Recovery < 143 bpm / 70 %HRmax	23,9 %	8:41	1,31 km	246 W	6:37/km
Easy < 160 bpm / 78 %HRmax	14,8 %	5:21	0,77 km	247 W	6:55/km
Steady < 174 bpm / 85 %HRmax	28,0 %	10:10	1,85 km	297 W	5:30/km
Threshold < 189 bpm / 92 %HRmax	33,3 %	12:04	2,07 km	292 W	5:50/km
Hard ≥ 190 bpm / 93 %HRmax	0,0 %	-	-	-	-

Pace data

6:03

/km

avg. Pace

9,9

km/h

avg. Speed

6:00

/km

avg. GAP

41,82

Effective VO₂max

1,02 / 5:54

/km

VI / xPace

1,02 / 5:53

/km

VI / xGAP

0,84

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	46,8 %	16:59	2,33 km	70 %	238 W
Zone 2 6:30/km - 6:01/km	7,6 %	2:45	0,44 km	72 %	268 W
Zone 3 6:00/km - 5:31/km	7,0 %	2:33	0,45 km	80 %	283 W
Zone 4 5:30/km - 5:01/km	24,7 %	8:58	1,72 km	84 %	316 W
Zone 5 5:00/km - 4:31/km	12,1 %	4:23	0,91 km	84 %	326 W
Zone 6 4:30/km - 4:01/km	1,5 %	0:33	0,13 km	74 %	385 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:05	0,02 km	66 %	398 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

275

avg. Power

3,40

W/kg

Specific power

283

xPower

1,03

Variability Index

0,81

Running Effectiveness

0,60

Efficiency Index

1,76

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	2,2 %	0:48	0,10 km	66 %	8:02/km
Zone 3 201 W - 300 W	64,5 %	23:24	3,55 km	73 %	6:36/km
Zone 4 301 W - 400 W	32,6 %	11:50	2,30 km	83 %	5:08/km
Zone 5 401 W - …	0,6 %	0:14	0,06 km	71 %	4:13/km

Course and elevation data

6,00

Distance

+33/-31

Ascent/Descent

0,0

Climb Score

Percentage hilly

1,02

Uphill Efficiency

0,86

Downhill Efficiency

1,07

avg. Gradient

6,33

Km-effort

Euskirchen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

172

spm

Cadence (Running)

0,96

Stride length

6,5

Vertical oscillation

6,8

Vertical ratio

233

Ground contact time

49,6L/50,4R

Ground contact balance

116

Flight time

33,2

Flight ratio

6238

Total steps

Miscellaneous

06.05.2021

Date

rainy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 214

Wind direction

Humidity

1004

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.	3:59	1:21	122 bpm	-29 bpm =	93 bpm
2.	8:06	6:05	102 bpm	+11 bpm =	113 bpm
3.	31:00	0:25	176 bpm	-3 bpm =	173 bpm
		7:51

Heart rate variability

4,3

lnRMSSD

386

avg. R-R interval

RMSSD

SDSD

127

SDNN

5 min-SDNN

5,7

pNN50

7,2

pNN20

23,5

Anomalies