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Sun 9th Feb 2025 at 9:30am by Richard-M

Bike > Zwift
  • Time
    1:28:55
  • Miles
    25.15
  • Mph
    17
  • Pacing
    0%
  • FBI
    76.32
  • Cals
    614
  • Watts
    172
  • Cadence
    89
  • BPM
    128
  • %MHR
    75.5
  • B/mi
    454
  • Asc(m)
    320
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

Zwift - Mark Dunford's Meetup on Makuri 40 in Makuri Islands
Nice - turbo worked at least....
34x30s WU, 3x1 min build effort
3 blocks of vrying effort & cadence - over/under
30 mins free ride

1) 2.37km - 8:31(3:35/km) 109/117bpm [391b/km] 64cal 85/92rpm 131/157W 16.72/37.28kmph
2) 0.51km - 1:00(1:57/km) 120/125bpm [234b/km] 10cal 91/94rpm 188/195W 30.83/42.23kmph
3) 0.59km - 1:00(1:41/km) 118/125bpm [199b/km] 7cal 87/97rpm 131/190W 35.5/38.01kmph
4) 0.51km - 1:00(1:58/km) 118/124bpm [233b/km] 10cal 93/97rpm 187/193W 30.43/39.37kmph
5) 0.64km - 1:00(1:34/km) 118/125bpm [184b/km] 7cal 89/97rpm 131/192W 38.5/45.38kmph
6) 0.7km - 1:00(1:26/km) 119/126bpm [171b/km] 10cal 96/103rpm 188/196W 41.81/46.18kmph
7) 0.68km - 1:00(1:28/km) 121/127bpm [177b/km] 7cal 88/102rpm 130/178W 41.04/47.3kmph
8) 0.52km - 1:00(1:56/km) 119/126bpm [231b/km] 10cal 98/102rpm 188/196W 30.93/41.09kmph
9) 0.77km - 1:00(1:18/km) 121/128bpm [156b/km] 7cal 86/125rpm 131/191W 46.41/51.45kmph
10) 0.23km - 20(1:28/km) 117/124bpm [172b/km] 4cal 92/102rpm 230/251W 40.82/42.41kmph
11) 0.21km - 20(1:33/km) 128/133bpm [199b/km] 5cal 104/107rpm 262/268W 38.6/40.31kmph
12) 0.19km - 20(1:43/km) 137/141bpm [235b/km] 5cal 105/108rpm 287/292W 34.91/35.82kmph
13) 0.55km - 1:00(1:50/km) 133/141bpm [244b/km] 7cal 84/104rpm 135/279W 32.73/36.35kmph
14) 0.18km - 20(1:53/km) 125/128bpm [236b/km] 4cal 97/101rpm 233/242W 31.73/32.41kmph
15) 0.18km - 20(1:54/km) 131/135bpm [249b/km] 5cal 99/100rpm 263/266W 31.62/32.25kmph
16) 0.19km - 20(1:44/km) 138/141bpm [239b/km] 5cal 102/104rpm 288/294W 34.68/36.02kmph
17) 0.49km - 1:00(2:02/km) 137/143bpm [278b/km] 7cal 85/104rpm 134/286W 29.56/36.03kmph
18) 0.2km - 20(1:38/km) 127/129bpm [208b/km] 4cal 100/105rpm 229/245W 36.58/38.72kmph
19) 0.2km - 20(1:42/km) 132/136bpm [225b/km] 5cal 106/108rpm 262/266W 35.15/36.21kmph
20) 0.18km - 20(1:54/km) 140/143bpm [266b/km] 5cal 106/108rpm 287/293W 31.52/35kmph
21) 0.49km - 1:00(2:03/km) 137/145bpm [282b/km] 7cal 86/104rpm 132/288W 29.17/37.22kmph
22) 2.1km - 4:00(1:54/km) 118/129bpm [225b/km] 29cal 90/96rpm 130/136W 31.47/38.2kmph
23) 1.09km - 2:00(1:50/km) 130/141bpm [238b/km] 24cal 93/98rpm 214/219W 32.82/40.42kmph
24) 0.96km - 2:00(2:05/km) 143/148bpm [297b/km] 27cal 73/100rpm 238/250W 28.86/35.18kmph
25) 1.42km - 3:00(2:07/km) 139/151bpm [293b/km] 32cal 86/95rpm 190/240W 28.43/37.65kmph
26) 1.09km - 2:00(1:50/km) 132/136bpm [242b/km] 19cal 94/101rpm 170/188W 32.77/39.05kmph
27) 1.45km - 3:00(2:04/km) 122/132bpm [252b/km] 22cal 87/95rpm 130/166W 29.04/40.27kmph
28) 1.55km - 3:00(1:56/km) 136/144bpm [264b/km] 36cal 94/98rpm 214/222W 30.91/37.47kmph
29) 0.78km - 1:30(1:55/km) 144/149bpm [275b/km] 21cal 73/100rpm 248/256W 31.37/43.48kmph
30) 2.24km - 3:00(1:20/km) 140/152bpm [187b/km] 32cal 81/88rpm 190/251W 44.81/57.38kmph
31) 0.72km - 2:00(2:47/km) 134/137bpm [372b/km] 19cal 95/101rpm 170/190W 21.6/32.08kmph
32) 1.44km - 3:00(2:05/km) 122/135bpm [255b/km] 22cal 86/101rpm 130/169W 28.71/45.46kmph
33) 1.17km - 3:00(2:34/km) 135/143bpm [346b/km] 36cal 89/95rpm 214/222W 23.42/33.54kmph
34) 0.24km - 1:00(4:08/km) 144/151bpm [594b/km] 15cal 67/87rpm 262/275W 14.54/21.36kmph
35) 0.74km - 3:00(4:04/km) 141/151bpm [575b/km] 32cal 82/92rpm 191/262W 14.72/20.5kmph
36) 0.79km - 2:00(2:32/km) 133/137bpm [337b/km] 19cal 96/100rpm 170/190W 23.7/39.09kmph
37) 3.21km - 5:00(1:33/km) 121/137bpm [188b/km] 34cal 86/94rpm 120/169W 38.57/55.84kmph
38) 8.9km - 23:54(2:41/km) 130/154bpm [349b/km] 89/116rpm 168/606W 22.33/42kmph
8:31 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 20 20 20 1:00 20 20 20 1:00 20 20 20 1:00 4:00 2:00 2:00 3:00 2:00 3:00 3:00 1:30 3:00 2:00 3:00 3:00 1:00 3:00 2:00 5:00 23:54
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

14% 9% 18% 26% 19% 14%

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 6:55 6:55 8.68 109 87-115 754 85 15-92 127 98-147 27/1
2.00 10:04 3:09 19.07 118 112-125 371 89 83-97 160 116-195 25/1
3.00 12:46 2:42 22.20 117 112-125 316 91 83-97 157 125-196 7/16
4.00 15:21 2:35 23.22 120 113-127 310 95 84-103 167 124-196 4/35
5.00 17:42 2:22 25.44 126 111-141 297 93 2-125 191 120-292 4/31
6.00 20:44 3:01 19.84 133 124-143 402 92 78-104 183 116-294 3/7
7.00 23:51 3:08 19.19 130 116-145 406 93 82-108 165 115-293 7/7
8.00 26:54 3:02 19.73 118 114-122 359 91 83-96 141 124-219 3/4
9.00 30:01 3:07 19.24 138 120-147 430 84 58-100 227 209-245 11/6
10.00 33:23 3:22 17.83 141 131-151 475 84 55-95 198 182-250 7/11
11.00 36:35 3:12 18.79 131 123-136 418 92 83-101 158 124-192 9/8
12.00 39:43 3:08 19.15 123 115-137 385 90 85-98 162 127-219 9/10
13.00 42:47 3:05 19.48 143 137-148 440 86 56-100 229 212-256 7/67
14.00 44:53 2:05 28.75 144 134-152 301 81 59-88 197 184-252 11/13
15.00 48:30 3:37 16.57 134 129-140 485 90 79-101 171 118-194 16/3
16.00 51:39 3:09 19.04 121 116-130 381 87 82-94 147 127-222 29/2
17.00 57:18 5:39 10.61 142 129-151 803 83 54-95 214 185-275 15/6
18.00 1:00:48 3:30 17.13 135 129-140 473 92 81-100 165 118-194 2/50
19.00 1:02:56 2:07 28.28 121 117-128 257 88 80-92 123 117-132 12/11
20.00 1:06:19 3:23 17.71 114 104-126 386 85 59-107 103 16-190 15/3
21.00 1:10:06 3:47 15.87 122 103-140 461 96 85-112 164 65-396 26/0
22.00 1:15:39 5:33 10.80 130 115-140 722 93 60-116 179 28-410 24/3
23.00 1:19:41 4:02 14.88 127 118-138 512 95 85-115 155 30-252 10/7
24.00 1:23:14 3:32 16.94 128 119-141 453 89 63-100 182 19-320 6/5
25.00 1:27:19 4:05 14.68 147 135-154 601 97 62-104 227 19-327 31/1
25.15 1:28:54 1:35 5.62 137 120-148 1462 91 45-109 198 22-606 0/0

Heart

128/154max
  • Show Beats/Mile

Elevation

Asc 320m, Range 138m
Elevation Graph
Biggest Climbs (m) Mph
95 1.3% 13.2
54 2.2% 10.4
44 2.2% 11.3
15 1.1% 14.6
11 1.0% 14.3
See your biggest climbs

Power

172W (606 max)
Power Graph
Power Bands

Cadence

89 (125 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 27 1:47 More
800m 54 1:49 More
1km 1:09 1:51 More
Mile 1:55 1:55 More
5k 7:53 2:32 More
5 miles 13:33 2:43 More
10k 17:16 2:47 More
10 miles 29:25 2:56 More
Half 37:44 2:53 More
20 miles 1:03:00 3:09 More

Predictions

Dist Time Per Mile
10 miles 32:00 3:12
20km 40:42 3:17
15 miles 50:09 3:21
20 miles 1:08:59 3:27
40km 1:27:46 3:32
25 miles 1:28:20 3:32
42km 1:32:38 3:33
50 miles 3:10:26 3:49
56 miles 3:35:55 3:51
100 miles 6:50:34 4:06
112 miles 7:45:31 4:09

Bespoke Fields

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Injuries
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