Wed 10th Apr 2024 at 6:17am by Richard-M

Bike > Zwift
  • Time
    44:38
  • Miles
    15.72
  • Mph
    21.1
  • Pacing
    0%
  • FBI
    94.23
  • Cals
    406
  • Watts
    164
  • Cadence
    88
  • BPM
    116
  • %MHR
    68.3
  • B/mi
    330
  • Asc(m)
    39
  • Surface
    Road

Notes & Comments

Zwift - Hairpin Wizard in Watopia
another easier, shorter effort
2 setx 3x(30s ramp to 250+w, 3:30 ramp 170-202w) 5 mins easy recovery

1) 4.24km - 8:05(1:54/km) 103/113bpm [196b/km] 65cal 78/89rpm 140/172W 31.51/37.8kmph
2) 1.03km - 2:00(1:56/km) 103/111bpm [199b/km] 13cal 84/94rpm 115/171W 31.02/34.56kmph
3) 0.25km - 30(1:59/km) 107/117bpm [211b/km] 6cal 95/103rpm 237/258W 30.37/36.22kmph
4) 2.21km - 3:30(1:35/km) 118/121bpm [187b/km] 37cal 91/103rpm 185/255W 37.92/42.78kmph
5) 0.33km - 30(1:31/km) 124/128bpm [188b/km] 6cal 101/104rpm 240/256W 39.63/41.52kmph
6) 2.13km - 3:30(1:39/km) 122/129bpm [201b/km] 37cal 92/109rpm 186/255W 36.49/42kmph
7) 0.31km - 30(1:36/km) 123/128bpm [196b/km] 6cal 99/102rpm 238/257W 37.64/39.2kmph
8) 2.09km - 3:30(1:41/km) 122/130bpm [205b/km] 37cal 91/101rpm 185/255W 35.79/39.45kmph
9) 2.5km - 5:00(2:00/km) 109/123bpm [218b/km] 33cal 82/93rpm 115/199W 30.03/36.61kmph
10) 0.31km - 30(1:37/km) 108/119bpm [175b/km] 6cal 95/102rpm 237/257W 37.02/38.78kmph
11) 2.1km - 3:30(1:40/km) 123/126bpm [205b/km] 37cal 92/109rpm 186/253W 35.93/38.83kmph
12) 0.3km - 30(1:39/km) 127/131bpm [210b/km] 6cal 100/103rpm 239/259W 36.25/39.62kmph
13) 2.09km - 3:30(1:41/km) 126/131bpm [212b/km] 37cal 92/103rpm 186/251W 35.74/39.84kmph
14) 0.33km - 30(1:30/km) 130/133bpm [195b/km] 6cal 102/106rpm 240/258W 40.01/41.66kmph
15) 2.16km - 3:30(1:37/km) 127/134bpm [206b/km] 37cal 90/103rpm 185/253W 36.98/40.9kmph
16) 2.75km - 5:00(1:49/km) 116/131bpm [211b/km] 37cal 83/95rpm 131/200W 32.96/39.16kmph
17) 0.18km - 33(3:07/km) 103/107bpm [321b/km] 6/84rpm 5/89W 19.25/29.52kmph
8:05 2:00 30 3:30 30 3:30 30 3:30 5:00 30 3:30 30 3:30 30 3:30 5:00 33
Pin Map
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0mi in 0

Pace

1% 9% 23% 63% 4%

Splits

Miles Miles Time Time Split Split Mph Mph HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.50 2:03 2:03 14.63 99 72-108 406 68 8-80 121 39-130 2/0
1.00 3:32 1:29 20.24 101 99-105 299 81 79-82 133 129-140 3/2
1.50 4:58 1:26 20.87 102 100-105 293 81 78-83 144 139-152 0/2
2.00 6:22 1:24 21.47 106 104-107 296 81 78-86 154 148-163 2/2
2.50 7:42 1:20 22.45 109 104-112 291 87 83-89 164 158-172 0/0
3.00 9:11 1:29 20.18 105 97-113 312 86 79-94 129 106-172 0/0
3.50 10:44 1:33 19.42 106 100-121 328 89 77-103 162 105-258 1/0
4.00 11:58 1:14 24.25 119 116-121 294 90 86-93 178 169-185 4/5
4.50 13:16 1:17 23.25 117 116-118 302 92 87-96 188 183-197 0/1
5.00 14:32 1:17 23.48 121 118-127 309 97 89-104 213 193-256 1/1
5.50 15:51 1:18 22.99 124 120-129 324 93 86-109 178 152-255 0/0
6.00 17:12 1:22 22.04 121 118-124 329 91 86-99 188 177-197 3/2
6.50 18:30 1:17 23.25 122 120-126 315 95 88-102 210 190-256 1/2
7.00 19:53 1:23 21.56 125 121-130 348 91 81-101 181 153-257 3/3
7.50 21:12 1:19 22.92 121 120-123 317 93 90-96 187 181-196 1/1
8.00 22:34 1:22 21.94 122 119-123 334 89 81-94 168 105-201 0/0
8.50 24:06 1:33 19.44 110 96-121 339 83 73-91 115 103-121 0/1
9.00 25:45 1:39 18.24 109 99-117 359 81 71-89 115 105-123 1/1
9.50 27:23 1:38 18.39 104 100-110 339 85 75-99 137 110-257 4/4
10.00 28:43 1:20 22.37 123 110-126 330 93 84-109 188 152-257 0/1
10.50 30:04 1:21 22.31 123 121-125 331 93 90-95 186 177-192 0/0
11.00 31:24 1:20 22.40 125 123-130 335 96 92-102 206 191-257 1/0
11.50 32:44 1:19 22.76 129 124-131 340 91 31-103 186 155-259 1/2
12.00 34:07 1:23 21.67 124 121-127 343 94 90-97 187 175-194 2/2
12.50 35:25 1:18 23.04 127 124-131 331 96 91-106 206 191-254 2/2
13.00 36:42 1:17 23.25 131 127-134 338 90 79-104 186 156-258 0/0
13.50 37:59 1:17 23.37 126 125-127 323 92 86-96 186 178-193 0/0
14.00 39:19 1:20 22.49 128 125-131 342 91 80-97 189 145-201 4/0
14.50 40:47 1:28 20.45 125 116-130 367 85 72-88 148 126-160 2/5
15.00 42:10 1:22 21.87 114 102-119 313 84 77-88 132 121-145 0/1
15.50 43:42 1:32 19.47 110 106-117 339 83 72-87 116 102-129 1/1
15.72 44:37 55 14.57 105 101-107 432 85 63-88 100 42-106 0/0

Heart

116/134max
  • Show Beats/Mile

Elevation

Asc 39m, Range 5m
Elevation Graph
No climbs of at least 10 metres detected.

Power

164W (259 max)
Power Graph
Power Bands

Cadence

88 (109 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 35 2:22 More
800m 1:13 2:28 More
1km 1:32 2:29 More
Mile 2:31 2:31 More
5k 8:01 2:35 More
5 miles 13:19 2:40 More
10k 16:45 2:42 More
10 miles 27:14 2:43 More
Half 36:02 2:45 More

Predictions

Dist Time Per Mile
10 miles 27:02 2:42
20km 34:24 2:46
15 miles 42:22 2:49
20 miles 58:17 2:55
40km 1:14:10 2:59
25 miles 1:14:38 2:59
42km 1:18:17 3:00
50 miles 2:40:55 3:13
56 miles 3:02:27 3:15
100 miles 5:46:56 3:28
112 miles 6:33:22 3:31

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