Intervalltraining

Overview

9,32

Distance

51:54

Time

52:00

Elapsed time

5:34

/km

Pace

282

avg. Power

157

bpm

avg. Heart rate

177

bpm

max. Heart rate

634

kcal

Energy

42,04

VO2max

104

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,55 km	10:00	6:28/km	-0:54/km
2.	1,00 km	4:39	4:38/km	+0:56/km
3.	0,28 km	2:00	7:06/km	-1:31/km
4.	1,00 km	4:46	4:46/km	+0:48/km
5.	0,29 km	2:00	6:52/km	-1:18/km
6.	1,00 km	4:41	4:41/km	+0:54/km
7.	0,29 km	2:00	6:58/km	-1:24/km
8.	1,00 km	4:49	4:48/km	+0:46/km
9.	0,27 km	2:00	7:20/km	-1:45/km
10.	1,00 km	4:46	4:46/km	+0:48/km
11.	0,04 km	0:17	6:35/km	-1:01/km
12.	1,59 km	9:57	6:16/km	-0:41/km
	Average (total)		5:34/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:29	6:29/km	132bpm	231W	+1/-4
1,00km	5:37	5:37/km	147bpm	277W	+0/-2
1,00km	5:20	5:20/km	157bpm	298W	+4/-3
1,00km	5:07	5:07/km	164bpm	314W	+8/-6
1,00km	5:02	5:01/km	162bpm	313W	+0/-5
1,00km	5:21	5:22/km	162bpm	295W	+10/-10
1,00km	5:28	5:29/km	165bpm	286W	+6/-8
1,00km	5:23	5:23/km	170bpm	309W	+17/-7
1,00km	6:01	6:01/km	155bpm	250W	+0/-4
0,32km	2:06	6:31/km	159bpm	252W	+3/-0

Heart rate data

157

bpm

avg. Heart rate

177

bpm

max. Heart rate

634

kcal

Energy

104

TRIMP

+6,4

Pa:Hr

+5,9

Pw:Hr

75,7

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 52 %HRmax	0,0 %	-	-	-	-
Zone 2 < 140 bpm / 73 %HRmax	14,9 %	7:44	1,19 km	229 W	6:29/km
Zone 3 < 160 bpm / 83 %HRmax	39,8 %	20:39	3,48 km	263 W	5:56/km
Zone 4 < 180 bpm / 93 %HRmax	45,3 %	23:31	4,64 km	317 W	5:04/km
Zone 5 ≥ 181 bpm / 94 %HRmax	0,0 %	-	-	-	-

Pace data

5:34

/km

avg. Pace

10,8

km/h

avg. Speed

5:32

/km

avg. GAP

42,04

Effective VO₂max

1,03 / 5:23

/km

VI / xPace

1,03 / 5:21

/km

VI / xGAP

0,90

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	28,0 %	14:33	2,00 km	78 %	222 W
Zone 2 6:30/km - 6:01/km	15,7 %	8:09	1,30 km	74 %	238 W
Zone 3 6:00/km - 5:31/km	9,1 %	4:43	0,82 km	79 %	263 W
Zone 4 5:30/km - 5:01/km	9,1 %	4:44	0,89 km	85 %	318 W
Zone 5 5:00/km - 4:31/km	26,9 %	13:58	2,94 km	86 %	337 W
Zone 6 4:30/km - 4:01/km	10,1 %	5:14	1,22 km	85 %	349 W
Zone 7 4:00/km - 3:31/km	1,1 %	0:33	0,15 km	86 %	380 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

282

avg. Power

3,76

W/kg

Specific power

296

xPower

1,05

Variability Index

0,80

Running Effectiveness

0,64

Efficiency Index

1,80

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	7,2 %	3:44	0,52 km	78 %	7:07/km
Zone 3 201 W - 300 W	47,3 %	24:34	3,81 km	77 %	6:27/km
Zone 4 301 W - 400 W	44,7 %	23:11	4,89 km	85 %	4:45/km
Zone 5 401 W - …	0,8 %	0:25	0,10 km	89 %	4:08/km

Course and elevation data

9,32

Distance

+41/-41

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,99

Uphill Efficiency

0,90

Downhill Efficiency

0,88

avg. Gradient

9,73

Km-effort

Maaslingen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

174

spm

Cadence (Running)

1,03

Stride length

9031

Total steps

Miscellaneous

22.06.2021

Date

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

N / 355

Wind direction

Humidity

1017

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Karhu IKONI ORTIX

Laufschuhe

Polar Vantage M

Device

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	51:54	0:06	154 bpm	-1 bpm =	153 bpm
		0:06