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Wed 12th Mar 2025 at 9:05am by Richard-M

Bike > Zwift
  • cold
  • Time
    55:25
  • Miles
    17.59
  • Mph
    19
  • Pacing
    0%
  • FBI
    85.66
  • Cals
    499
  • Watts
    177
  • Cadence
    88
  • BPM
    120
  • %MHR
    70.7
  • B/mi
    379
  • Asc(m)
    248
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

Zwift - Aerobic Sustainability on Bridges and Boardwalks in Makuri Islands
3x (3x4min w30s@230w, 3:30@195w) mixed cadence high and low

1) 2.37km - 5:01(2:07/km) 99/110bpm [210b/km] 39cal 79/89rpm 136/168W 28.35/38.04kmph
2) 0.31km - 30(1:38/km) 114/122bpm [186b/km] 6cal 98/106rpm 228/238W 36.86/37.03kmph
3) 1.47km - 3:30(2:23/km) 121/129bpm [288b/km] 38cal 91/108rpm 190/229W 25.2/36.82kmph
4) 0.18km - 30(2:47/km) 123/128bpm [342b/km] 6cal 105/107rpm 229/234W 21.57/25.27kmph
5) 1.76km - 3:30(1:59/km) 122/128bpm [243b/km] 38cal 92/107rpm 190/221W 30.16/50.01kmph
6) 0.43km - 30(1:09/km) 124/126bpm [143b/km] 6cal 110/113rpm 229/234W 52.1/57.52kmph
7) 2.32km - 3:30(1:30/km) 123/129bpm [185b/km] 38cal 92/115rpm 190/215W 39.8/57.82kmph
8) 1.13km - 3:00(2:39/km) 111/129bpm [294b/km] 20cal 86/92rpm 120/184W 22.68/36.68kmph
9) 0.24km - 30(2:03/km) 107/118bpm [219b/km] 6cal 62/70rpm 223/236W 29.37/35.16kmph
10) 1.23km - 3:30(2:50/km) 124/130bpm [352b/km] 38cal 90/97rpm 190/230W 21.12/32.41kmph
11) 0.27km - 30(1:53/km) 121/126bpm [227b/km] 6cal 64/76rpm 228/240W 31.99/33.02kmph
12) 2.56km - 3:30(1:22/km) 127/133bpm [174b/km] 38cal 90/100rpm 190/234W 43.89/55.04kmph
13) 0.3km - 30(1:42/km) 124/129bpm [210b/km] 6cal 70/76rpm 227/240W 35.4/37.2kmph
14) 1.86km - 3:30(1:53/km) 128/139bpm [241b/km] 38cal 92/98rpm 190/216W 31.85/39.73kmph
15) 0.71km - 3:00(4:15/km) 112/125bpm [476b/km] 20cal 86/104rpm 120/190W 14.1/34.92kmph
16) 0.14km - 30(3:38/km) 116/125bpm [422b/km] 6cal 109/114rpm 224/232W 16.49/17.73kmph
17) 2.1km - 3:30(1:40/km) 122/128bpm [203b/km] 38cal 78/106rpm 190/205W 36.01/55.05kmph
18) 0.45km - 30(1:06/km) 126/132bpm [139b/km] 6cal 106/110rpm 228/233W 54.56/55.41kmph
19) 2.14km - 3:30(1:38/km) 126/132bpm [206b/km] 38cal 80/110rpm 190/217W 36.68/50.03kmph
20) 0.28km - 30(1:48/km) 128/132bpm [231b/km] 6cal 110/113rpm 228/233W 33.19/37.54kmph
21) 1.32km - 3:30(2:39/km) 124/133bpm [329b/km] 38cal 79/106rpm 189/213W 22.6/36.01kmph
22) 1.16km - 3:00(2:35/km) 119/129bpm [307b/km] 24cal 84/93rpm 143/187W 23.27/38.29kmph
23) 3.58km - 5:24(1:30/km) 122/156bpm [184b/km] 86/122rpm 160/606W 39.78/57.08kmph
5:01 30 3:30 30 3:30 30 3:30 3:00 30 3:30 30 3:30 30 3:30 3:00 30 3:30 30 3:30 30 3:30 3:00 5:24
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

10% 7% 13% 18% 24% 28%

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 1:56 1:56 15.53 94 73-101 363 71 11-85 119 110-134 3/5
1.00 3:36 1:41 17.91 101 95-104 338 83 77-86 140 127-151 6/2
1.50 5:04 1:28 20.48 106 102-111 311 87 83-95 161 145-237 1/0
2.00 6:42 1:38 18.35 122 110-129 399 94 87-108 201 173-238 6/3
2.50 8:32 1:49 16.49 120 116-125 437 91 86-92 190 187-194 11/2
3.00 10:54 2:22 12.66 123 118-128 583 97 90-107 198 185-234 20/0
3.50 12:25 1:31 19.77 121 117-126 367 92 87-95 190 185-193 14/0
4.00 13:25 1:00 30.05 126 122-127 252 99 88-111 207 189-234 6/10
4.50 14:20 56 32.31 126 124-127 234 95 82-115 194 177-233 0/39
5.00 15:39 1:19 22.80 122 119-125 321 94 91-97 190 188-193 3/4
5.50 17:01 1:22 22.06 124 120-129 337 91 87-97 190 184-194 0/3
6.00 19:18 2:17 13.12 113 105-128 517 87 79-92 120 110-165 10/1
6.50 21:16 1:58 15.32 114 99-130 447 80 53-97 174 108-236 8/2
7.00 23:38 2:23 12.61 125 113-130 595 91 86-97 190 187-193 19/0
7.50 25:04 1:26 21.05 124 117-131 353 81 55-100 204 177-240 13/0
8.00 26:04 1:00 30.14 129 125-133 257 91 87-99 190 182-193 6/11
8.50 27:01 58 31.16 125 122-128 241 93 91-95 190 187-192 0/39
9.00 28:21 1:20 22.59 125 120-128 332 86 65-94 200 182-240 3/4
9.50 29:40 1:19 22.93 134 127-139 351 87 52-98 196 185-232 0/3
10.00 31:24 1:44 17.24 126 122-131 439 95 92-96 190 188-192 12/2
10.50 33:57 2:33 11.79 116 105-125 590 89 79-96 137 110-193 12/2
11.00 36:30 2:33 11.75 116 105-128 592 88 69-114 168 116-232 12/0
11.50 37:57 1:27 20.73 122 119-124 353 77 73-83 190 182-193 14/0
12.00 38:56 59 30.48 122 120-124 240 80 77-83 190 185-192 6/6
12.50 39:53 57 31.55 128 122-132 243 96 72-110 210 171-233 0/41
13.00 41:14 1:21 22.27 124 121-129 334 79 70-85 190 187-193 3/6
13.50 42:35 1:21 22.22 127 121-131 343 80 77-85 190 181-192 0/3
14.00 44:17 1:42 17.58 130 126-133 444 91 72-113 201 175-233 12/1
14.50 46:19 2:02 14.73 123 121-125 501 79 73-82 190 178-194 13/3
15.00 48:40 2:20 12.82 122 114-129 571 83 74-88 166 139-192 19/0
15.50 50:19 1:39 18.23 113 98-120 372 84 60-93 119 16-171 8/0
16.00 51:23 1:04 28.10 103 92-109 220 94 69-116 118 22-237 5/13
16.50 52:22 59 30.49 121 109-128 238 100 70-104 193 44-275 0/37
17.00 53:34 1:12 25.02 134 128-156 321 105 83-122 313 37-606 3/4
17.50 54:55 1:22 22.02 139 116-156 379 85 68-112 112 19-200 0/3
17.59 55:24 29 11.33 110 98-118 582 76 64-91 18 16-20 0/0

Heart

120/156max
  • Show Beats/Mile

Elevation

Asc 248m, Range 56m
Elevation Graph
Biggest Climbs (m) Mph
44 2.2% 14.8
44 2.2% 15.0
44 2.2% 12.5
44 2.2% 13.9
11 2.5% 14.9
11 2.5% 15.1
See your biggest climbs

Power

177W (606 max)
Power Graph
Power Bands

Cadence

88 (122 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 26 1:43 More
800m 53 1:46 More
1km 1:07 1:48 More
Mile 1:55 1:55 More
5k 8:02 2:35 More
5 miles 14:23 2:53 More
10k 17:31 2:49 More
10 miles 29:47 2:59 More
Half 40:10 3:04 More

Predictions

Dist Time Per Mile
10 miles 29:38 2:58
20km 37:42 3:02
15 miles 46:27 3:06
20 miles 1:03:54 3:12
40km 1:21:18 3:16
25 miles 1:21:49 3:16
42km 1:25:49 3:17
50 miles 2:56:24 3:32
56 miles 3:20:00 3:34
100 miles 6:20:18 3:48
112 miles 7:11:12 3:51

Bespoke Fields

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Injuries
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