Intervalltraining

Overview

10,02

Distance

54:41

Time

54:46

Elapsed time

5:27

/km

Pace

289

avg. Power

162

bpm

avg. Heart rate

183

bpm

max. Heart rate

680

kcal

Energy

41,13

VO2max

124

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,62 km	9:17	5:43/km	-0:15/km
2.	0,41 km	1:48	4:27/km	+1:01/km
3.	0,20 km	1:10	5:47/km	-0:19/km
4.	0,40 km	1:43	4:16/km	+1:12/km
5.	0,20 km	1:14	6:10/km	-0:42/km
6.	0,40 km	1:47	4:26/km	+1:02/km
7.	0,20 km	1:07	5:32/km	-0:04/km
8.	0,40 km	1:45	4:21/km	+1:07/km
9.	0,20 km	1:10	5:47/km	-0:19/km
10.	0,40 km	1:48	4:30/km	+0:58/km
11.	0,20 km	1:06	5:28/km	-0:01/km
12.	0,40 km	1:49	4:32/km	+0:56/km
13.	0,20 km	1:11	5:55/km	-0:27/km
14.	0,40 km	1:49	4:30/km	+0:58/km
15.	0,20 km	1:34	7:48/km	-2:20/km
16.	0,40 km	1:46	4:25/km	+1:03/km
17.	0,20 km	1:30	7:26/km	-1:58/km
18.	0,40 km	1:49	4:32/km	+0:56/km
19.	0,20 km	1:21	6:41/km	-1:13/km
20.	0,40 km	1:51	4:36/km	+0:52/km
21.	2,56 km	16:07	6:18/km	-0:51/km
	Average (total)		5:28/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:45	5:45/km	139bpm	267W	+1/-4
1,00km	5:13	5:13/km	153bpm	308W	+4/-2
1,00km	4:58	4:58/km	162bpm	320W	+1/-4
1,00km	4:49	4:49/km	171bpm	334W	+4/-4
1,00km	4:47	4:47/km	171bpm	326W	+0/-8
1,00km	5:25	5:26/km	171bpm	301W	+7/-0
1,00km	5:27	5:27/km	172bpm	293W	+4/-5
1,00km	5:30	5:31/km	169bpm	293W	+9/-4
1,00km	6:03	6:02/km	161bpm	253W	+0/-1
1,00km	6:35	6:35/km	155bpm	233W	+11/-9
0,02km	0:09	8:08/km	150bpm	180W	+0/-1

Heart rate data

162

bpm

avg. Heart rate

183

bpm

max. Heart rate

680

kcal

Energy

124

TRIMP

+14,3

Pa:Hr

+9,8

Pw:Hr

91,5

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 52 %HRmax	0,0 %	-	-	-	-
Zone 2 < 140 bpm / 73 %HRmax	3,6 %	1:58	0,33 km	243 W	6:00/km
Zone 3 < 160 bpm / 83 %HRmax	38,4 %	21:01	3,53 km	259 W	5:57/km
Zone 4 < 180 bpm / 93 %HRmax	53,2 %	29:04	5,62 km	310 W	5:10/km
Zone 5 ≥ 181 bpm / 94 %HRmax	4,8 %	2:38	0,54 km	338 W	4:55/km

Pace data

5:27

/km

avg. Pace

11,0

km/h

avg. Speed

5:26

/km

avg. GAP

41,13

Effective VO₂max

1,03 / 5:17

/km

VI / xPace

1,04 / 5:14

/km

VI / xGAP

0,89

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	15,9 %	8:42	1,11 km	83 %	210 W
Zone 2 6:30/km - 6:01/km	17,8 %	9:43	1,55 km	82 %	254 W
Zone 3 6:00/km - 5:31/km	22,2 %	12:08	2,09 km	81 %	262 W
Zone 4 5:30/km - 5:01/km	12,1 %	6:36	1,26 km	81 %	290 W
Zone 5 5:00/km - 4:31/km	11,5 %	6:17	1,33 km	89 %	358 W
Zone 6 4:30/km - 4:01/km	17,5 %	9:34	2,24 km	89 %	369 W
Zone 7 4:00/km - 3:31/km	2,9 %	1:36	0,43 km	88 %	388 W
Zone 8 3:30/km - 3:01/km	0,2 %	0:05	0,02 km	90 %	431 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

289

avg. Power

3,85

W/kg

Specific power

306

xPower

1,06

Variability Index

0,79

Running Effectiveness

0,63

Efficiency Index

1,78

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	6,9 %	3:48	0,47 km	84 %	8:10/km
Zone 3 201 W - 300 W	54,3 %	29:41	4,94 km	81 %	6:01/km
Zone 4 301 W - 400 W	32,4 %	17:43	3,80 km	87 %	4:40/km
Zone 5 401 W - …	6,4 %	3:29	0,81 km	90 %	4:17/km

Course and elevation data

10,02

Distance

+45/-46

Ascent/Descent

0,0

Climb Score

Percentage hilly

1,09

Uphill Efficiency

0,91

Downhill Efficiency

0,91

avg. Gradient

10,47

Km-effort

Maaslingen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

174

spm

Cadence (Running)

1,05

Stride length

9515

Total steps

Miscellaneous

10.09.2021

Date

RPE

Subjective feeling

rainy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 226

Wind direction

Humidity

1013

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.	54:41	0:05	151 bpm	±0 bpm =	151 bpm
		0:05