Intervalltraining: 15*1'/30"

Overview

5,50

Distance

34:24

Time

41:38

Elapsed time

6:15

/km

Pace

264

avg. Power

166

bpm

avg. Heart rate

195

bpm

max. Heart rate

412

kcal

Energy

36,58

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,19 km	8:14	6:56/km	-0:41/km
2.	0,22 km	1:00	4:33/km	+1:43/km
3.	0,06 km	0:30	8:56/km	-2:40/km
4.	0,22 km	1:00	4:30/km	+1:45/km
5.	0,05 km	0:30	10:12/km	-3:57/km
6.	0,21 km	1:00	4:43/km	+1:32/km
7.	0,05 km	0:30	10:52/km	-4:37/km
8.	0,21 km	1:00	4:42/km	+1:34/km
9.	0,05 km	0:30	9:37/km	-3:22/km
10.	0,22 km	1:00	4:29/km	+1:46/km
11.	0,05 km	0:30	10:52/km	-4:37/km
12.	0,23 km	1:00	4:27/km	+1:49/km
13.	0,05 km	0:30	10:12/km	-3:57/km
14.	0,22 km	1:00	4:38/km	+1:37/km
15.	0,05 km	0:30	10:38/km	-4:23/km
16.	0,21 km	1:00	4:42/km	+1:34/km
17.	0,04 km	0:30	11:38/km	-5:22/km
18.	0,21 km	1:00	4:53/km	+1:23/km
19.	0,05 km	0:30	10:38/km	-4:23/km
20.	0,20 km	1:00	5:08/km	+1:08/km
21.	0,04 km	0:30	11:54/km	-5:39/km
22.	0,21 km	1:00	4:40/km	+1:35/km
23.	0,05 km	0:30	9:48/km	-3:33/km
24.	0,20 km	1:00	5:08/km	+1:08/km
25.	0,05 km	0:30	11:07/km	-4:51/km
26.	0,20 km	1:00	5:02/km	+1:14/km
27.	0,04 km	0:30	12:12/km	-5:56/km
28.	0,19 km	1:00	5:14/km	+1:01/km
29.	0,05 km	0:30	11:07/km	-4:51/km
30.	0,20 km	1:00	5:08/km	+1:08/km
31.	0,03 km	0:30	15:09/km	-8:54/km
32.	0,48 km	3:40	7:35/km	-1:20/km
	Average (total)		6:15/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:56	6:56/km	137bpm	237W	+4/-0
1,00km	5:50	5:50/km	167bpm	275W	+0/-10
1,00km	5:22	5:23/km	176bpm	305W	+0/-7
1,00km	5:59	5:58/km	179bpm	278W	+0/-2
1,00km	6:14	6:14/km	182bpm	276W	+11/-5
0,50km	4:02	8:02/km	161bpm	209W	+4/-0

Heart rate data

166

bpm

avg. Heart rate

195

bpm

max. Heart rate

412

kcal

Energy

TRIMP

3,6

Training Effect

1,9

Anaerobic Training Effect

+3/+1

Performance condition

+14,3

Pa:Hr

+5,2

Pw:Hr

30,3

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Recovery < 143 bpm / 70 %HRmax	12,2 %	4:11	0,61 km	244 W	6:49/km
Easy < 160 bpm / 78 %HRmax	19,3 %	6:39	1,00 km	242 W	6:40/km
Steady < 174 bpm / 85 %HRmax	17,4 %	5:59	1,07 km	288 W	5:36/km
Threshold < 189 bpm / 92 %HRmax	49,7 %	17:05	2,75 km	270 W	6:13/km
Hard ≥ 190 bpm / 93 %HRmax	1,4 %	0:29	0,07 km	286 W	7:06/km

Pace data

6:15

/km

avg. Pace

9,6

km/h

avg. Speed

6:13

/km

avg. GAP

36,58

Effective VO₂max

1,04 / 6:01

/km

VI / xPace

1,03 / 6:01

/km

VI / xGAP

0,76

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	48,2 %	16:34	1,85 km	78 %	204 W
Zone 2 6:30/km - 6:01/km	7,9 %	2:43	0,44 km	74 %	243 W
Zone 3 6:00/km - 5:31/km	3,5 %	1:13	0,23 km	84 %	262 W
Zone 4 5:30/km - 5:01/km	7,1 %	2:26	0,48 km	87 %	319 W
Zone 5 5:00/km - 4:31/km	22,5 %	7:44	1,64 km	87 %	344 W
Zone 6 4:30/km - 4:01/km	10,8 %	3:43	0,86 km	84 %	356 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

264

avg. Power

3,26

W/kg

Specific power

277

xPower

1,05

Variability Index

0,82

Running Effectiveness

0,61

Efficiency Index

1,59

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,2 %	0:05	0,01 km	86 %	14:33/km
Zone 2 101 W - 200 W	18,3 %	6:17	0,47 km	87 %	13:21/km
Zone 3 201 W - 300 W	48,2 %	16:35	2,57 km	76 %	6:26/km
Zone 4 301 W - 400 W	31,5 %	10:50	2,33 km	86 %	4:39/km
Zone 5 401 W - …	1,7 %	0:36	0,12 km	91 %	4:54/km

Course and elevation data

5,50

Distance

+20/-25

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,96

Uphill Efficiency

0,88

Downhill Efficiency

0,82

avg. Gradient

5,70

Km-effort

Euskirchen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

164

spm

Cadence (Running)

0,97

Stride length

5,8

Vertical oscillation

6,0

Vertical ratio

234

Ground contact time

49,8L/50,2R

Ground contact balance

132

Flight time

36,0

Flight ratio

5642

Total steps

Miscellaneous

17.05.2021

Date

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 239

Wind direction

Humidity

1005

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.	4:10	0:36	142 bpm	-12 bpm =	130 bpm
2.	8:09	6:11	144 bpm	-15 bpm =	129 bpm
3.	31:27	0:28	164 bpm	-11 bpm =	153 bpm
		7:15