Intervalltraining

Overview

10,33

Distance

55:06

Time

55:56

Elapsed time

5:20

/km

Pace

297

avg. Power

165

bpm

avg. Heart rate

188

bpm

max. Heart rate

703

kcal

Energy

41,10

VO2max

134

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,79 km	10:21	5:48/km	-0:28/km
2.	1,00 km	4:41	4:40/km	+0:40/km
3.	0,26 km	1:35	6:01/km	-0:41/km
4.	1,00 km	4:45	4:45/km	+0:36/km
5.	0,26 km	1:35	6:03/km	-0:42/km
6.	1,00 km	4:42	4:42/km	+0:38/km
7.	0,26 km	1:35	6:11/km	-0:51/km
8.	1,00 km	4:40	4:39/km	+0:41/km
9.	0,26 km	1:35	6:11/km	-0:51/km
10.	1,00 km	4:46	4:46/km	+0:34/km
11.	0,25 km	1:35	6:15/km	-0:55/km
12.	1,00 km	4:53	4:53/km	+0:28/km
13.	0,26 km	1:35	6:13/km	-0:52/km
14.	0,99 km	6:50	6:54/km	-1:34/km
	Average (total)		5:20/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:51	5:50/km	138bpm	262W	+2/-4
1,00km	5:29	5:29/km	152bpm	284W	+0/-2
1,00km	4:57	4:56/km	167bpm	328W	+1/-0
1,00km	4:49	4:49/km	170bpm	332W	+0/-1
1,00km	5:03	5:03/km	169bpm	317W	+4/-4
1,00km	5:05	5:05/km	172bpm	312W	+0/-2
1,00km	5:01	5:01/km	175bpm	315W	+7/-10
1,00km	5:01	5:01/km	176bpm	331W	+13/-7
1,00km	5:00	5:00/km	176bpm	318W	+0/-1
1,00km	6:21	6:22/km	163bpm	246W	+11/-8
0,33km	2:29	7:26/km	154bpm	199W	+0/-0

Heart rate data

165

bpm

avg. Heart rate

188

bpm

max. Heart rate

703

kcal

Energy

134

TRIMP

+10,0

Pa:Hr

+7,5

Pw:Hr

101,5

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 52 %HRmax	0,0 %	-	-	-	-
Zone 2 < 140 bpm / 73 %HRmax	4,3 %	2:23	0,40 km	250 W	5:57/km
Zone 3 < 160 bpm / 83 %HRmax	27,8 %	15:19	2,51 km	254 W	6:06/km
Zone 4 < 180 bpm / 93 %HRmax	65,7 %	36:11	7,17 km	317 W	5:03/km
Zone 5 ≥ 181 bpm / 94 %HRmax	2,2 %	1:13	0,25 km	361 W	4:54/km

Pace data

5:20

/km

avg. Pace

11,2

km/h

avg. Speed

5:18

/km

avg. GAP

41,10

Effective VO₂max

1,03 / 5:12

/km

VI / xPace

1,03 / 5:10

/km

VI / xGAP

0,90

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	15,2 %	8:24	1,13 km	82 %	233 W
Zone 2 6:30/km - 6:01/km	10,9 %	5:59	0,95 km	82 %	249 W
Zone 3 6:00/km - 5:31/km	15,3 %	8:25	1,46 km	79 %	267 W
Zone 4 5:30/km - 5:01/km	17,2 %	9:28	1,82 km	86 %	307 W
Zone 5 5:00/km - 4:31/km	29,0 %	15:59	3,37 km	89 %	338 W
Zone 6 4:30/km - 4:01/km	11,9 %	6:34	1,54 km	89 %	346 W
Zone 7 4:00/km - 3:31/km	0,5 %	0:17	0,08 km	90 %	341 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

297

avg. Power

3,96

W/kg

Specific power

308

xPower

1,04

Variability Index

0,79

Running Effectiveness

0,63

Efficiency Index

1,80

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	4,1 %	2:15	0,31 km	79 %	7:18/km
Zone 3 201 W - 300 W	45,3 %	24:56	4,16 km	81 %	6:00/km
Zone 4 301 W - 400 W	49,7 %	27:22	5,75 km	90 %	4:46/km
Zone 5 401 W - …	1,0 %	0:33	0,12 km	90 %	4:38/km

Course and elevation data

10,33

Distance

+36/-37

Ascent/Descent

0,0

Climb Score

Percentage hilly

1,01

Uphill Efficiency

0,90

Downhill Efficiency

0,71

avg. Gradient

10,69

Km-effort

Maaslingen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

174

spm

Cadence (Running)

1,08

Stride length

9587

Total steps

Miscellaneous

02.09.2021

Date

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

NE / 27

Wind direction

Humidity

1025

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Puma Nitro Liberate

Laufschuhe

Polar Vantage M

Device

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	0:38	0:44	147 bpm	±0 bpm =	147 bpm
2.	55:06	0:06	148 bpm	±0 bpm =	148 bpm
		0:50