Intervalltraining

Overview

10,01

Distance

54:31

Time

54:31

Elapsed time

5:27

/km

Pace

290

avg. Power

152

bpm

avg. Heart rate

176

bpm

max. Heart rate

586

kcal

Energy

45,25

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,65 km	10:12	6:12/km	-0:45/km
2.	0,40 km	1:48	4:28/km	+0:59/km
3.	0,20 km	1:19	6:31/km	-1:04/km
4.	0,40 km	1:37	4:02/km	+1:25/km
5.	0,20 km	1:22	6:50/km	-1:23/km
6.	0,40 km	1:46	4:25/km	+1:02/km
7.	0,20 km	1:19	6:31/km	-1:04/km
8.	0,40 km	1:41	4:12/km	+1:15/km
9.	0,20 km	1:18	6:30/km	-1:03/km
10.	0,40 km	1:42	4:14/km	+1:13/km
11.	0,20 km	1:21	6:45/km	-1:18/km
12.	0,40 km	1:36	3:59/km	+1:28/km
13.	0,20 km	1:22	6:48/km	-1:21/km
14.	0,40 km	1:47	4:28/km	+0:59/km
15.	0,20 km	1:15	6:11/km	-0:45/km
16.	0,40 km	1:46	4:25/km	+1:02/km
17.	0,20 km	1:22	6:48/km	-1:21/km
18.	0,40 km	1:46	4:25/km	+1:02/km
19.	0,20 km	1:22	6:44/km	-1:17/km
20.	0,40 km	1:44	4:18/km	+1:09/km
21.	2,54 km	15:06	5:56/km	-0:29/km
	Average (total)		5:27/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:20	6:19/km	128bpm	237W	+1/-4
1,00km	5:29	5:29/km	141bpm	291W	+11/-8
1,00km	5:09	5:09/km	153bpm	308W	+0/-4
1,00km	5:04	5:04/km	159bpm	313W	+4/-5
1,00km	4:45	4:45/km	160bpm	342W	+9/-9
1,00km	5:15	5:15/km	160bpm	300W	+4/-8
1,00km	5:12	5:12/km	165bpm	323W	+9/-0
1,00km	5:31	5:31/km	157bpm	282W	+6/-7
1,00km	5:14	5:14/km	157bpm	306W	+6/-1
1,00km	6:26	6:26/km	148bpm	233W	+5/-12
0,02km	0:06	6:47/km	152bpm	195W	+0/-0

Heart rate data

152

bpm

avg. Heart rate

176

bpm

max. Heart rate

586

kcal

Energy

TRIMP

+8,4

Pa:Hr

+8,4

Pw:Hr

65,4

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 52 %HRmax	0,0 %	-	-	-	-
Zone 2 < 140 bpm / 73 %HRmax	19,5 %	10:39	1,71 km	245 W	6:13/km
Zone 3 < 160 bpm / 83 %HRmax	49,3 %	26:51	4,79 km	276 W	5:37/km
Zone 4 < 180 bpm / 93 %HRmax	31,2 %	17:01	3,52 km	341 W	4:50/km
Zone 5 ≥ 181 bpm / 94 %HRmax	0,0 %	-	-	-	-

Pace data

5:27

/km

avg. Pace

11,0

km/h

avg. Speed

5:25

/km

avg. GAP

45,25

Effective VO₂max

1,04 / 5:15

/km

VI / xPace

1,04 / 5:13

/km

VI / xGAP

0,95

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	25,2 %	13:44	1,90 km	78 %	226 W
Zone 2 6:30/km - 6:01/km	19,5 %	10:37	1,70 km	73 %	244 W
Zone 3 6:00/km - 5:31/km	13,7 %	7:29	1,30 km	74 %	258 W
Zone 4 5:30/km - 5:01/km	7,8 %	4:16	0,80 km	82 %	310 W
Zone 5 5:00/km - 4:31/km	9,4 %	5:09	1,09 km	84 %	348 W
Zone 6 4:30/km - 4:01/km	18,3 %	10:00	2,36 km	84 %	381 W
Zone 7 4:00/km - 3:31/km	6,0 %	3:16	0,86 km	83 %	390 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

290

avg. Power

3,87

W/kg

Specific power

307

xPower

1,06

Variability Index

0,79

Running Effectiveness

0,63

Efficiency Index

1,91

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	6,4 %	3:29	0,50 km	76 %	6:57/km
Zone 3 201 W - 300 W	55,8 %	30:25	4,85 km	76 %	6:16/km
Zone 4 301 W - 400 W	31,2 %	17:00	3,78 km	84 %	4:30/km
Zone 5 401 W - …	6,6 %	3:37	0,88 km	84 %	4:07/km

Course and elevation data

10,01

Distance

+45/-48

Ascent/Descent

0,0

Climb Score

Percentage hilly

1,00

Uphill Efficiency

0,89

Downhill Efficiency

0,93

avg. Gradient

10,46

Km-effort

Maaslingen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

176

spm

Cadence (Running)

1,04

Stride length

9595

Total steps

Miscellaneous

06.01.2022

Date

RPE

Subjective feeling

fair

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 213

Wind direction

Humidity

1018

hpa

Pressure

-3

°C

Wind chill factor

°C

Heat index

Puma Nitro Liberate

Laufschuhe

Polar Vantage M

Device