Interval training: 4x (4'-2')

Overview

9,88

Distance

1:00:58

Time

1:01:13

Elapsed time

6:10

/km

Pace

212

avg. Power

146

bpm

avg. Heart rate

173

bpm

max. Heart rate

609

kcal

Energy

40,38

VO2max

119

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,41 km	17:18	7:11/km	-2:52/km
2.	0,89 km	4:04	4:34/km	-0:15/km
3.	0,39 km	2:32	6:29/km	-2:10/km
4.	0,92 km	4:01	4:21/km	-0:02/km
5.	0,29 km	2:12	7:43/km	-3:24/km
6.	0,98 km	4:05	4:11/km	+0:08/km
7.	0,36 km	2:28	6:48/km	-2:29/km
8.	0,96 km	4:02	4:12/km	+0:07/km
9.	0,01 km	0:03	5:33/km	-1:14/km
10.	2,68 km	20:12	7:33/km	-3:14/km
Average (active)			4:19/km	+1:51/km
	Average (total)		6:10/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	7:18	7:23/km	132bpm	169W	+5/-6
1,01km	7:23	7:21/km	141bpm	172W	+4/-4
0,99km	5:09	5:12/km	153bpm	265W	+8/-4
1,00km	5:20	5:20/km	157bpm	254W	+0/-1
1,01km	5:23	5:23/km	157bpm	257W	+4/-1
1,00km	4:27	4:28/km	166bpm	305W	+0/-4
0,99km	4:50	4:50/km	157bpm	280W	+4/-5
1,00km	6:16	6:18/km	147bpm	203W	+0/-2
1,00km	8:04	8:02/km	138bpm	152W	+0/-0
0,90km	6:49	7:36/km	136bpm	168W	+8/-4

Composite data

6:10

/km

avg. Pace

9,7

km/h

avg. Speed

6:10

/km

avg. GAP

10,24

Km-effort

0,87

Aerobic Efficiency

1,12 / 5:30

/km

VI / xPace

1,12 / 5:29

/km

VI / xGAP

40,38

Effective VO₂max

119

TRIMP

146

bpm

avg. Heart rate

173

bpm

max. Heart rate

609

kcal

Energy

+1,3

Pa:Hr

-2,8

Pw:Hr

+36/-34

Ascent/Descent

0,71

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	59,0 %	35:59	4,59 km	76 %	164 W
Zone 2 6:30/km - 6:01/km	10,4 %	6:22	1,02 km	78 %	194 W
Zone 3 6:00/km - 5:31/km	2,6 %	1:35	0,27 km	78 %	221 W
Zone 4 5:30/km - 5:01/km	2,0 %	1:13	0,23 km	82 %	253 W
Zone 5 5:00/km - 4:31/km	4,9 %	2:58	0,63 km	88 %	290 W
Zone 6 4:30/km - 4:01/km	14,1 %	8:36	2,04 km	90 %	324 W
Zone 7 4:00/km - 3:31/km	6,8 %	4:08	1,07 km	89 %	353 W
Zone 8 3:30/km - 3:01/km	0,2 %	0:08	0,04 km	84 %	359 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,8 %	0:31	0,06 km	119 W	9:03/km
Zone 1 < 128 bpm / 70 %HRmax	1,7 %	1:03	0,14 km	154 W	7:31/km
Zone 2 < 142 bpm / 77 %HRmax	52,6 %	32:03	4,35 km	171 W	7:22/km
Zone 3 < 156 bpm / 85 %HRmax	18,3 %	11:08	1,76 km	203 W	6:21/km
Zone 4 < 170 bpm / 92 %HRmax	25,8 %	15:45	3,47 km	308 W	4:32/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,8 %	0:29	0,11 km	319 W	4:19/km

Power data

212

avg. Power

3,35

W/kg

Specific power

251

xPower

1,18

Variability Index

0,81

Running Effectiveness

0,76

Efficiency Index

1,45

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,7 %	1:03	0,05 km	74 %	19:07/km
Zone 2 101 W - 200 W	60,0 %	36:35	4,86 km	76 %	7:32/km
Zone 3 201 W - 300 W	16,4 %	10:00	1,75 km	81 %	5:43/km
Zone 4 301 W - 400 W	21,9 %	13:21	3,22 km	90 %	4:08/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

180

spm

Cadence (Running)

0,90

Stride length

10974

Total steps

Miscellaneous

28.01.2022

Date

09:19

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

-1

°C

Dew Point

km/h

Wind speed

NE / 33

Wind direction

Humidity

1036

hpa

Pressure

-2

°C

Wind chill factor

°C

Heat index

#4-2

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	17:11	0:13	135 bpm	±0 bpm =	135 bpm
2.	17:18	0:02	140 bpm	+2 bpm =	142 bpm
		0:15