Intervalltraining

Overview

9,43

Distance

34:14

Time

40:28

Elapsed time

3:38

/km

Pace

avg. Power

170

bpm

avg. Heart rate

182

bpm

max. Heart rate

588

kcal

Energy

63,81

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	3:19	3:19/km	+0:10/km
2.	0,02 km	0:04	3:20/km	+0:09/km
3.	1,00 km	3:34	3:34/km	-0:06/km
4.	0,31 km	1:29	4:47/km	-1:19/km
5.	1,00 km	3:30	3:30/km	-0:02/km
6.	0,15 km	0:40	4:27/km	-0:58/km
7.	1,00 km	3:33	3:33/km	-0:05/km
8.	0,29 km	1:24	4:50/km	-1:21/km
9.	1,00 km	3:31	3:31/km	-0:03/km
10.	0,28 km	1:22	4:53/km	-1:24/km
11.	1,00 km	3:30	3:30/km	-0:02/km
12.	0,27 km	1:22	5:04/km	-1:35/km
13.	1,00 km	3:29	3:29/km	-0:01/km
14.	0,28 km	1:21	4:49/km	-1:21/km
15.	1,00 km	3:22	3:22/km	+0:07/km
Average (active)			3:29/km	+0:13/km
	Average (total)		3:42/km

Distance	Time	Pace	bpm	Power
1,00km	3:17	3:17/km	169bpm	68W
1,00km	3:26	3:27/km	174bpm	47W
1,00km	3:48	3:48/km	167bpm	55W
1,00km	3:40	3:40/km	170bpm	63W
1,00km	3:51	3:50/km	168bpm	55W
1,00km	3:38	3:38/km	175bpm	53W
1,00km	3:34	3:34/km	169bpm	64W
1,00km	3:48	3:49/km	167bpm	52W
1,00km	3:47	3:47/km	170bpm	55W
0,43km	1:25	3:16/km	178bpm	64W

Heart rate data

170

bpm

avg. Heart rate

182

bpm

max. Heart rate

588

kcal

Energy

TRIMP

+2,5

Pa:Hr

-27,7

Pw:Hr

60,6

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 48 %HRmax	0,0 %	-	-	-	-
Zone 2 < 120 bpm / 59 %HRmax	0,3 %	0:06	0,03 km	15 W	3:41/km
Zone 3 < 160 bpm / 78 %HRmax	22,0 %	7:31	1,73 km	43 W	4:21/km
Zone 4 < 180 bpm / 88 %HRmax	73,3 %	25:05	7,22 km	52 W	3:28/km
ruunning ≥ 181 bpm / 88 %HRmax	4,5 %	1:32	0,45 km	70 W	3:23/km

Pace data

3:38

/km

avg. Pace

16,5

km/h

avg. Speed

3:38

/km

avg. GAP

63,81

Effective VO₂max

1,01 / 3:35

/km

VI / xPace

1,01 / 3:35

/km

VI / xGAP

1,27

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,0 %	-	-	-	-
Zone 2 6:30/km - 6:01/km	0,2 %	0:04	0,01 km	74 %	11 W
Zone 3 6:00/km - 5:40/km	0,8 %	0:16	0,05 km	77 %	10 W
Zone 4 5:39/km - 5:01/km	5,8 %	2:00	0,38 km	77 %	38 W
Zone 5 5:00/km - 4:31/km	11,1 %	3:49	0,79 km	77 %	34 W
Zone 6 4:30/km - 4:01/km	3,6 %	1:14	0,27 km	77 %	40 W
Zone 7 4:00/km - 3:31/km	14,0 %	4:47	1,34 km	84 %	52 W
Zone 8 3:30/km - 3:11/km	59,6 %	20:24	6,05 km	85 %	55 W
Zone 9 3:10/km - …	4,9 %	1:40	0,54 km	81 %	65 W

Power data

avg. Power

0,79

W/kg

Specific power

xPower

1,12

Variability Index

5,84

Running Effectiveness

4,83

Efficiency Index

0,29

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	90,0 %	30:49	8,48 km	83 %	3:38/km
Zone 2 101 W - 200 W	0,3 %	0:07	0,03 km	84 %	4:30/km
Zone 3 201 W - 300 W	8,6 %	2:57	0,82 km	83 %	3:35/km
Zone 4 301 W - 400 W	0,9 %	0:18	0,09 km	84 %	3:24/km
Zone 5 401 W - …	0,1 %	0:03	0,02 km	74 %	3:08/km

Course and elevation data

9,43

Distance

0,0

Climb Score

Percentage hilly

0,00

avg. Gradient

9,43

Km-effort

Miscellaneous

09.04.2015

Date

cloudy

Weather condition

°C

Temperature

Mizuno Wave Hitogami

Laufschuhe

Garmin Forerunner 910XT

Device

Marcel

Training partner