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Sun 15th Jun 2025 at 8:26am by Richard-M

Bike > Zwift
  • Time
    1:26:12
  • Miles
    26.43
  • Mph
    18.4
  • FBI
    82.73
  • Cals
    914
  • Watts
    188
  • Cadence
    90
  • BPM
    129
  • %MHR
    76
  • B/mi
    421
  • Asc(m)
    548
  • Hillscore
    47
  • Surface
    Road

Notes & Comments

Zwift - SST (Med) on Coastal Crown Loop in Watopia - 2 loops
as i can't get out
2x30min under/over blocks w 5min over/5min under, recovery 3 min 1 min@250w, 1 min easy between main set

1) 4.54km - 10:01(2:12/km) 97/113bpm [214b/km] 81cal 77/85rpm 141/193W 27.22/48.85kmph
2) 2.08km - 5:00(2:24/km) 123/129bpm [296b/km] 63cal 91/96rpm 219/232W 24.97/39.36kmph
3) 2.21km - 5:00(2:16/km) 124/130bpm [280b/km] 55cal 87/95rpm 195/219W 26.55/50.24kmph
4) 3km - 5:00(1:40/km) 130/134bpm [217b/km] 63cal 94/99rpm 219/227W 35.95/79.46kmph
5) 3.09km - 5:00(1:37/km) 130/136bpm [210b/km] 55cal 89/97rpm 195/220W 37.1/61.47kmph
6) 3.11km - 5:00(1:37/km) 134/137bpm [216b/km] 63cal 96/101rpm 219/231W 37.26/45.03kmph
7) 2.03km - 5:00(2:28/km) 134/139bpm [330b/km] 55cal 90/95rpm 195/218W 24.34/49.49kmph
8) 0.8km - 3:00(3:46/km) 117/135bpm [440b/km] 19cal 78/101rpm 115/191W 15.96/26.01kmph
9) 0.53km - 1:00(1:53/km) 123/138bpm [232b/km] 14cal 99/104rpm 245/253W 31.85/42.27kmph
10) 0.28km - 1:00(3:34/km) 133/140bpm [475b/km] 6cal 79/101rpm 117/242W 16.8/37.41kmph
11) 2.3km - 5:00(2:10/km) 136/141bpm [296b/km] 62cal 97/102rpm 219/226W 27.59/51.18kmph
12) 2.99km - 5:00(1:40/km) 138/143bpm [231b/km] 56cal 89/95rpm 195/218W 35.84/78.91kmph
13) 3.18km - 5:00(1:34/km) 141/144bpm [221b/km] 63cal 97/102rpm 219/224W 38.19/52.38kmph
14) 2.98km - 5:00(1:41/km) 141/146bpm [237b/km] 55cal 88/96rpm 195/215W 35.76/43.67kmph
15) 2.13km - 5:00(2:21/km) 144/147bpm [338b/km] 63cal 97/102rpm 219/225W 25.56/48.33kmph
16) 2.43km - 5:00(2:03/km) 143/149bpm [294b/km] 56cal 94/99rpm 195/219W 29.16/50.4kmph
17) 4.21km - 10:00(2:22/km) 130/141bpm [309b/km] 85cal 86/97rpm 149/186W 25.26/77.49kmph
18) 0.64km - 1:11(1:51/km) 110/122bpm [204b/km] 63/110rpm 57/139W 32.35/59.26kmph
10:01 5:00 5:00 5:00 5:00 5:00 5:00 3:00 1:00 1:00 5:00 5:00 5:00 5:00 5:00 5:00 10:00 1:11

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Mph Mph HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
2.82 10:00 10:00 16.94 98 70-113 347 77 14-85 142 74-193 42/21
4.12 15:00 5:00 15.52 123 111-129 476 92 84-96 220 190-232 50/2
5.49 20:00 5:00 16.50 124 120-130 451 88 84-95 195 192-219 50/19
7.35 25:00 5:00 22.34 130 121-134 349 95 90-99 220 196-227 35/133
9.27 30:00 5:00 23.05 130 125-136 338 90 80-97 195 184-220 8/9
11.20 35:00 5:00 23.16 134 127-137 347 96 90-101 220 197-231 11/13
12.46 40:00 5:00 15.13 135 127-139 536 91 81-95 195 177-218 49/10
12.96 43:00 3:00 9.92 118 108-135 714 79 57-101 116 102-191 19/0
13.29 44:00 1:00 19.79 124 108-138 376 100 91-104 245 121-253 3/2
13.46 45:00 1:00 10.44 133 126-140 764 79 60-101 118 105-242 10/0
14.89 50:00 5:00 17.15 136 119-141 476 98 80-102 219 124-226 54/19
16.75 55:00 5:00 22.27 138 135-143 372 90 84-95 195 192-218 30/133
18.73 1:00:00 5:00 23.73 141 137-144 356 97 89-102 220 196-224 8/12
20.58 1:05:00 5:00 22.22 141 131-146 381 89 55-96 195 179-215 11/12
21.90 1:10:00 5:00 15.88 145 140-147 548 98 89-102 220 196-225 55/8
23.41 1:15:00 5:00 18.12 143 137-149 474 94 89-99 195 191-219 37/17
26.03 1:25:00 10:00 15.70 131 118-141 501 87 61-97 150 123-186 73/136
26.43 1:26:11 1:11 +1 20.10 111 104-122 331 64 0-110 58 0-139 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 149 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Mph
    79 2.6% 14.7
    79 2.6% 14.3
    79 2.6% 12.2
    51 4.1% 12.1
    51 4.1% 9.1
    51 4.0% 11.8

  • Cadence Distribution

    90 avge / 110 max

  • Power Distribution

    188W (253 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 18 1:13 More
    800m 37 1:14 More
    1km 47 1:15 More
    Mile 1:26 1:26 More
    5k 6:44 2:10 More
    5 miles 11:46 2:21 More
    10k 15:53 2:33 More
    10 miles 30:11 3:01 More
    Half 38:18 2:55 More
    20 miles 1:02:09 3:06 More
    Mara 1:25:06 3:15 More

  • Predictions

     
    Dist Time Per Mile
    10 miles 29:21 2:56
    20km 37:21 3:00
    15 miles 46:01 3:04
    20 miles 1:03:17 3:10
    40km 1:20:31 3:14
    25 miles 1:21:03 3:15
    42km 1:25:00 3:15
    50 miles 2:54:44 3:30
    56 miles 3:18:07 3:32
    100 miles 6:16:43 3:46
    112 miles 7:07:08 3:49

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