Interval training: 3x (4x 30"-30" R.2')

Overview

9,01

Distance

57:26

Time

57:26

Elapsed time

6:22

/km

Pace

203

avg. Power

149

bpm

avg. Heart rate

177

bpm

max. Heart rate

600

kcal

Energy

37,57

VO2max

118

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,46 km	10:04	6:53/km	-1:42/km
2.	1,72 km	10:21	6:02/km	-0:50/km
3.	0,23 km	1:05	4:46/km	+0:25/km
4.	0,29 km	2:05	7:10/km	-1:58/km
5.	0,79 km	4:00	5:05/km	+0:06/km
6.	0,26 km	1:45	6:52/km	-1:40/km
7.	0,77 km	4:03	5:15/km	-0:04/km
8.	0,25 km	1:51	7:33/km	-2:22/km
9.	0,76 km	4:04	5:21/km	-0:10/km
10.	2,50 km	18:08	7:16/km	-2:05/km
Average (active)			5:11/km	+1:11/km
	Average (total)		6:23/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	6:37	6:45/km	142bpm	191W	+5/-5
1,00km	6:46	6:45/km	152bpm	190W	+4/-6
1,00km	5:55	5:56/km	153bpm	226W	+4/-1
1,00km	5:38	5:38/km	154bpm	234W	+4/-5
1,01km	5:40	5:38/km	160bpm	236W	+0/-2
1,00km	5:53	5:54/km	157bpm	224W	+4/-4
1,00km	6:12	6:14/km	152bpm	209W	+0/-0
0,98km	7:54	8:03/km	142bpm	154W	+2/-4
1,02km	6:47	6:41/km	139bpm	190W	+3/-4
0,01km	0:05	7:56/km	140bpm	197W	+0/-0

Composite data

6:22

/km

avg. Pace

9,4

km/h

avg. Speed

6:23

/km

avg. GAP

9,19

Km-effort

0,82

Aerobic Efficiency

1,10 / 5:49

/km

VI / xPace

1,10 / 5:49

/km

VI / xGAP

37,57

Effective VO₂max

118

TRIMP

149

bpm

avg. Heart rate

177

bpm

max. Heart rate

600

kcal

Energy

+4,5

Pa:Hr

-0,3

Pw:Hr

+18/-21

Ascent/Descent

0,43

avg. Gradient

0,0

Climb Score

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	58,9 %	33:49	4,31 km	80 %	175 W
Zone 2 6:30/km - 6:01/km	15,1 %	8:39	1,38 km	80 %	201 W
Zone 3 6:00/km - 5:31/km	7,0 %	4:02	0,69 km	82 %	223 W
Zone 4 5:30/km - 5:01/km	6,0 %	3:28	0,67 km	82 %	241 W
Zone 5 5:00/km - 4:31/km	2,6 %	1:31	0,32 km	83 %	255 W
Zone 6 4:30/km - 4:01/km	2,4 %	1:24	0,35 km	84 %	271 W
Zone 7 4:00/km - 3:31/km	5,7 %	3:15	0,88 km	86 %	325 W
Zone 8 3:30/km - 3:01/km	2,3 %	1:19	0,40 km	85 %	362 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,7 %	0:24	0,06 km	181 W	7:02/km
Zone 1 < 128 bpm / 70 %HRmax	0,2 %	0:07	0,03 km	256 W	4:32/km
Zone 2 < 142 bpm / 77 %HRmax	28,0 %	16:05	2,30 km	180 W	7:00/km
Zone 3 < 156 bpm / 85 %HRmax	45,1 %	25:55	4,06 km	202 W	6:23/km
Zone 4 < 170 bpm / 92 %HRmax	24,5 %	14:03	2,42 km	231 W	5:49/km
Zone 5 ≥ 171 bpm / 93 %HRmax	1,5 %	0:53	0,15 km	223 W	5:57/km

Power data

203

avg. Power

3,18

W/kg

Specific power

234

xPower

1,15

Variability Index

0,82

Running Effectiveness

0,77

Efficiency Index

1,36

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,6 %	0:21	0,03 km	82 %	10:19/km
Zone 2 101 W - 200 W	60,1 %	34:30	4,60 km	79 %	7:30/km
Zone 3 201 W - 300 W	33,2 %	19:05	3,39 km	84 %	5:38/km
Zone 4 301 W - 400 W	5,3 %	3:02	0,85 km	86 %	3:35/km
Zone 5 401 W - …	0,8 %	0:29	0,14 km	85 %	3:33/km

Course

Running Dynamics

172

spm

Cadence (Running)

0,91

Stride length

9879

Total steps

Miscellaneous

15.01.2022

Date

16:45

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

NE / 35

Wind direction

Humidity

1027

hpa

Pressure

-1

°C

Wind chill factor

°C

Heat index

#30-30