Wed 24th Apr 2024 at 6:06am by Richard-M

Bike > Zwift
  • Time
    1:01:47
  • Miles
    22.28
  • Mph
    21.6
  • Pacing
    0%
  • FBI
    96.46
  • Cals
    606
  • Watts
    178
  • Cadence
    93
  • BPM
    137
  • %MHR
    80.6
  • B/mi
    380
  • Asc(m)
    111
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Zwift - Lactate Shuttle #1 in Watopia
Very tough but much less DOMS today
WU, 1min x4 increasing efforts 135/150/185/250w
4 mins @ 185w, 3 mins easy
2x (3mins@ 250w, 1min easy 6x(90s@235w/45s@150w) 5min easy)
5 mn CD

1) 1.35km - 3:05(2:17/km) 97/107bpm [221b/km] 19cal 69/86rpm 112/134W 26.35/32.64kmph
2) 0.56km - 1:00(1:48/km) 103/105bpm [185b/km] 7cal 86/89rpm 134/141W 33.47/34.9kmph
3) 0.58km - 1:00(1:44/km) 109/112bpm [189b/km] 8cal 86/90rpm 149/158W 34.65/35.73kmph
4) 0.63km - 1:00(1:35/km) 116/121bpm [185b/km] 10cal 89/96rpm 184/188W 37.71/40.68kmph
5) 0.69km - 1:00(1:27/km) 127/135bpm [184b/km] 13cal 97/100rpm 243/247W 41.37/43.16kmph
6) 1.09km - 2:00(1:50/km) 119/135bpm [217b/km] 13cal 84/94rpm 116/230W 32.84/42.08kmph
7) 2.43km - 4:00(1:39/km) 126/135bpm [207b/km] 44cal 97/103rpm 194/198W 36.47/42.2kmph
8) 1.57km - 3:00(1:54/km) 118/134bpm [225b/km] 19cal 84/100rpm 115/187W 31.49/37.99kmph
9) 1.81km - 3:00(1:39/km) 137/147bpm [227b/km] 42cal 99/104rpm 248/253W 36.23/44.26kmph
10) 0.51km - 1:00(1:58/km) 139/147bpm [272b/km] 6cal 85/100rpm 119/234W 30.61/41.38kmph
11) 1.12km - 1:30(1:20/km) 136/144bpm [182b/km] 20cal 98/102rpm 233/240W 44.89/47.76kmph
12) 0.51km - 45(1:28/km) 141/145bpm [207b/km] 6cal 86/99rpm 148/224W 40.94/54.14kmph
13) 1km - 1:30(1:30/km) 141/146bpm [212b/km] 20cal 101/105rpm 233/238W 39.98/45.96kmph
14) 0.45km - 45(1:39/km) 143/147bpm [237b/km] 6cal 87/101rpm 147/233W 36.23/40.53kmph
15) 0.88km - 1:30(1:42/km) 143/149bpm [243b/km] 20cal 102/107rpm 233/240W 35.34/39.68kmph
16) 0.42km - 45(1:47/km) 143/148bpm [256b/km] 6cal 85/100rpm 147/219W 33.52/37.41kmph
17) 0.78km - 1:30(1:56/km) 144/151bpm [278b/km] 20cal 101/105rpm 233/237W 31.09/34.6kmph
18) 0.41km - 45(1:50/km) 146/151bpm [267b/km] 6cal 84/103rpm 146/219W 32.79/34.1kmph
19) 0.91km - 1:30(1:39/km) 146/152bpm [242b/km] 20cal 105/108rpm 234/238W 36.21/38.89kmph
20) 0.42km - 45(1:46/km) 148/152bpm [261b/km] 6cal 82/107rpm 148/225W 33.99/35.9kmph
21) 0.99km - 1:30(1:31/km) 147/152bpm [223b/km] 20cal 102/107rpm 234/238W 39.46/43.15kmph
22) 0.43km - 45(1:44/km) 149/153bpm [257b/km] 6cal 86/106rpm 147/225W 34.72/42.82kmph
23) 2.66km - 5:00(1:53/km) 130/144bpm [244b/km] 33cal 85/103rpm 115/139W 31.93/35.44kmph
24) 2km - 3:00(1:30/km) 149/157bpm [224b/km] 42cal 104/108rpm 248/253W 40/46.56kmph
25) 0.57km - 1:00(1:46/km) 149/157bpm [263b/km] 6cal 87/103rpm 119/223W 34.03/40.05kmph
26) 0.97km - 1:30(1:33/km) 145/152bpm [225b/km] 20cal 101/105rpm 233/241W 38.62/41.55kmph
27) 0.43km - 45(1:45/km) 151/153bpm [265b/km] 6cal 85/102rpm 152/217W 34.23/38.37kmph
28) 0.99km - 1:30(1:31/km) 151/156bpm [228b/km] 20cal 104/108rpm 233/239W 39.74/44.48kmph
29) 0.3km - 45(2:32/km) 153/157bpm [387b/km] 6cal 87/106rpm 151/209W 23.75/30.9kmph
30) 0.91km - 1:30(1:39/km) 152/158bpm [251b/km] 20cal 104/109rpm 233/238W 36.4/49.86kmph
31) 0.61km - 45(1:14/km) 154/158bpm [189b/km] 6cal 87/106rpm 151/219W 48.81/51.83kmph
32) 1.17km - 1:30(1:17/km) 154/158bpm [198b/km] 20cal 103/108rpm 233/238W 46.75/58.28kmph
33) 0.49km - 45(1:32/km) 155/159bpm [238b/km] 6cal 87/107rpm 151/231W 39.11/45.25kmph
34) 1.01km - 1:30(1:29/km) 155/159bpm [230b/km] 20cal 104/109rpm 234/240W 40.52/43.63kmph
35) 0.37km - 45(2:01/km) 153/160bpm [308b/km] 6cal 87/107rpm 151/212W 29.84/40.26kmph
36) 0.82km - 1:30(1:50/km) 156/161bpm [286b/km] 20cal 104/109rpm 234/242W 32.75/37.52kmph
37) 0.37km - 45(2:01/km) 156/160bpm [315b/km] 6cal 86/107rpm 152/216W 29.67/32.79kmph
38) 2.39km - 5:00(2:06/km) 140/154bpm [293b/km] 32cal 92/111rpm 115/148W 28.66/34.6kmph
39) 0.24km - 42(2:53/km) 127/137bpm [366b/km] 6/89rpm 5/114W 20.82/30.5kmph
3:05 1:00 1:00 1:00 1:00 2:00 4:00 3:00 3:00 1:00 1:30 45 1:30 45 1:30 45 1:30 45 1:30 45 1:30 45 5:00 3:00 1:00 1:30 45 1:30 45 1:30 45 1:30 45 1:30 45 1:30 45 5:00 42
Pin Map
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0mi in 0

Pace

1% 13% 31% 30% 25%

Splits

Miles Miles Time Time Split Split Mph Mph HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.00 3:32 3:32 17.00 99 65-107 349 74 6-88 117 39-137 4/1
2.00 6:13 2:42 22.29 111 100-123 299 89 78-98 165 125-246 2/4
3.00 8:55 2:42 22.22 123 108-135 332 89 80-100 156 113-247 0/1
4.00 11:38 2:43 22.13 123 106-132 333 96 90-100 191 115-197 5/4
5.00 14:22 2:44 21.89 129 117-135 354 93 81-103 157 110-198 1/2
6.00 17:15 2:53 20.83 119 104-140 343 90 33-100 170 101-253 3/1
7.00 20:07 2:52 20.97 143 130-147 409 96 77-104 203 114-253 16/4
8.00 22:20 2:13 27.08 138 128-145 306 95 61-102 205 142-239 2/32
9.00 24:51 2:31 23.86 142 135-147 357 97 85-105 208 135-240 1/3
10.00 27:47 2:56 20.42 144 138-149 423 98 77-107 212 139-237 15/1
11.00 30:33 2:46 21.67 147 141-152 407 99 78-108 211 130-238 8/0
12.00 33:07 2:34 23.44 148 143-153 379 95 70-107 199 128-238 2/4
13.00 36:07 3:00 20.01 136 126-150 408 85 69-91 120 102-147 1/2
14.00 39:08 3:02 19.83 128 124-142 387 90 77-107 140 101-252 2/0
15.00 41:27 2:19 25.90 153 143-157 354 105 101-108 250 247-253 4/6
16.00 44:04 2:37 22.97 147 139-157 384 96 1-105 190 109-250 1/1
17.00 46:46 2:42 22.24 152 147-157 410 96 59-108 197 131-239 14/4
18.00 49:18 2:32 23.74 153 147-158 387 98 77-109 200 136-238 5/22
19.00 51:28 2:10 27.67 155 150-159 336 99 80-108 208 132-238 1/14
20.00 54:07 2:39 22.60 155 147-160 411 98 80-109 207 134-242 15/1
21.00 57:19 3:12 18.76 153 139-161 489 96 73-109 169 106-237 5/0
22.00 1:00:41 3:22 17.78 139 134-144 469 93 79-111 115 101-121 5/4
22.28 1:01:46 1:05 15.43 130 109-137 506 90 88-92 114 103-118 0/1

Heart

137/161max
  • Show Beats/Mile

Elevation

Asc 111m, Range 34m
Elevation Graph
Biggest Climbs (m) Mph
15 1.4% 19.8
15 1.4% 18.8
See your biggest climbs

Power

178W (253 max)
Power Graph
Power Bands

Cadence

93 (111 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 28 1:53 More
800m 59 1:58 More
1km 1:14 1:59 More
Mile 2:01 2:01 More
5k 7:27 2:24 More
5 miles 12:19 2:28 More
10k 15:31 2:30 More
10 miles 26:14 2:37 More
Half 34:13 2:37 More
20 miles 53:36 2:41 More

Predictions

Dist Time Per Mile
10 miles 25:26 2:33
20km 32:21 2:36
15 miles 39:51 2:39
20 miles 54:49 2:44
40km 1:09:45 2:48
25 miles 1:10:12 2:48
42km 1:13:37 2:49
50 miles 2:31:20 3:02
56 miles 2:51:36 3:04
100 miles 5:26:17 3:16
112 miles 6:09:57 3:18

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