Interval training: 3x 8x30-30

Overview

11,42

Distance

1:04:50

Time

1:04:50

Elapsed time

5:41

/km

Pace

234

avg. Power

151

bpm

avg. Heart rate

174

bpm

max. Heart rate

718

kcal

Energy

42,53

VO2max

144

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,10 km	15:43	7:28/km	-3:09/km
2.	1,75 km	7:32	4:19/km	+0:01/km
3.	0,59 km	3:02	5:11/km	-0:52/km
4.	1,78 km	7:34	4:16/km	+0:04/km
5.	0,63 km	3:08	5:00/km	-0:40/km
6.	1,72 km	7:34	4:24/km	-0:05/km
7.	2,86 km	20:17	7:05/km	-2:46/km
Average (active)			4:19/km	+1:21/km
	Average (total)		5:41/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	7:46	7:48/km	128bpm	159W	+4/-5
0,99km	7:06	7:11/km	140bpm	176W	+0/-0
1,01km	4:40	4:35/km	165bpm	303W	+4/-1
0,98km	4:24	4:28/km	169bpm	310W	+0/-2
1,01km	4:40	4:38/km	163bpm	297W	+5/-4
1,01km	4:22	4:20/km	169bpm	324W	+5/-4
1,00km	4:37	4:37/km	164bpm	298W	+0/-0
0,99km	4:27	4:29/km	168bpm	312W	+5/-4
1,00km	5:00	5:02/km	159bpm	263W	+0/-6
1,01km	7:21	7:20/km	145bpm	171W	+0/-4
0,99km	6:55	6:59/km	140bpm	180W	+0/-1
0,43km	3:33	8:19/km	135bpm	158W	+6/-0

Composite data

5:41

/km

avg. Pace

10,6

km/h

avg. Speed

5:41

/km

avg. GAP

11,65

Km-effort

0,91

Aerobic Efficiency

1,11 / 5:07

/km

VI / xPace

1,11 / 5:07

/km

VI / xGAP

42,53

Effective VO₂max

144

TRIMP

151

bpm

avg. Heart rate

174

bpm

max. Heart rate

718

kcal

Energy

+4,8

Pa:Hr

+5,8

Pw:Hr

+23/-24

Ascent/Descent

0,41

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	38,9 %	25:14	3,08 km	76 %	161 W
Zone 2 6:30/km - 6:01/km	10,3 %	6:42	1,07 km	77 %	202 W
Zone 3 6:00/km - 5:31/km	9,1 %	5:55	1,04 km	83 %	231 W
Zone 4 5:30/km - 5:01/km	11,8 %	7:40	1,44 km	88 %	263 W
Zone 5 5:00/km - 4:31/km	8,7 %	5:39	1,18 km	90 %	289 W
Zone 6 4:30/km - 4:01/km	6,9 %	4:29	1,05 km	91 %	324 W
Zone 7 4:00/km - 3:31/km	10,3 %	6:40	1,80 km	91 %	351 W
Zone 8 3:30/km - 3:01/km	3,9 %	2:31	0,75 km	91 %	384 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,7 %	0:28	0,04 km	108 W	10:56/km
Zone 1 < 128 bpm / 70 %HRmax	5,1 %	3:20	0,41 km	144 W	8:02/km
Zone 2 < 142 bpm / 77 %HRmax	31,4 %	20:20	2,72 km	169 W	7:29/km
Zone 3 < 156 bpm / 85 %HRmax	18,5 %	12:00	1,85 km	199 W	6:28/km
Zone 4 < 170 bpm / 92 %HRmax	37,1 %	24:04	5,29 km	305 W	4:33/km
Zone 5 ≥ 171 bpm / 93 %HRmax	7,2 %	4:39	1,10 km	322 W	4:14/km

Power data

234

avg. Power

3,70

W/kg

Specific power

271

xPower

1,16

Variability Index

0,79

Running Effectiveness

0,75

Efficiency Index

1,55

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,2 %	0:48	0,04 km	66 %	19:45/km
Zone 2 101 W - 200 W	40,9 %	26:33	3,46 km	75 %	7:40/km
Zone 3 201 W - 300 W	35,5 %	23:02	4,20 km	86 %	5:29/km
Zone 4 301 W - 400 W	21,0 %	13:38	3,48 km	91 %	3:55/km
Zone 5 401 W - …	1,3 %	0:50	0,24 km	92 %	3:27/km

Course

Running Dynamics

186

spm

Cadence (Running)

0,95

Stride length

12059

Total steps

Miscellaneous

03.05.2022

Date

07:48

Time of day

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

NE / 40

Wind direction

Humidity

1015

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#30-30