Mon 9th Apr 2018 at 5:00pm by Oranj
Bike > Turbo Trainer
-
Time
1:11:18
-
Miles
22.44
-
Mph
18.9
-
FBI
84.19
-
Cals
838
-
Watts
219
-
Cadence
91
-
BPM
135
-
%MHR
80.4
-
B/mi
429
-
Asc(m)
42
-
Surface
Road
Notes & Comments
3x4x2min (2min) @290W
===
1) 4.28km - 10:01(2:21/km) 113/119bpm 111cal 85/98rpm 185/361W 25.61/33.59kmph
2) 1.22km - 2:00(1:38/km) 137/145bpm 34cal 93/102rpm 286/313W 36.68/38.22kmph
3) 0.87km - 2:00(2:17/km) 129/145bpm 21cal 86/96rpm 179/285W 26.23/36.24kmph
4) 1.23km - 2:00(1:37/km) 139/149bpm 34cal 94/101rpm 287/358W 37.05/38.43kmph
5) 0.88km - 2:00(2:16/km) 130/149bpm 21cal 87/98rpm 183/337W 26.55/36.45kmph
6) 1.25km - 2:00(1:36/km) 141/151bpm 34cal 95/101rpm 288/344W 37.45/39.2kmph
7) 0.89km - 2:00(2:15/km) 133/151bpm 21cal 87/96rpm 180/290W 26.65/37.32kmph
8) 1.26km - 2:00(1:36/km) 143/152bpm 34cal 95/103rpm 290/393W 37.69/40.24kmph
9) 0.89km - 2:00(2:15/km) 135/153bpm 21cal 88/98rpm 179/204W 26.65/33.59kmph
10) 1.33km - 3:00(2:16/km) 122/125bpm 32cal 88/95rpm 182/307W 26.53/35.1kmph
11) 1.26km - 2:00(1:35/km) 146/154bpm 34cal 95/109rpm 291/420W 37.76/42.79kmph
12) 0.9km - 2:00(2:13/km) 137/154bpm 22cal 89/95rpm 184/297W 27.01/35.1kmph
13) 1.26km - 2:00(1:35/km) 147/155bpm 34cal 96/107rpm 290/405W 37.84/41.99kmph
14) 0.91km - 2:00(2:12/km) 139/155bpm 22cal 89/95rpm 185/292W 27.28/37.39kmph
15) 1.27km - 2:00(1:35/km) 148/156bpm 34cal 96/109rpm 290/466W 38.01/42.33kmph
16) 0.9km - 2:00(2:13/km) 140/156bpm 21cal 89/97rpm 183/269W 27.14/33.96kmph
17) 1.27km - 2:00(1:35/km) 149/157bpm 34cal 96/107rpm 290/398W 38/41.32kmph
18) 0.9km - 2:00(2:13/km) 140/157bpm 21cal 89/96rpm 179/211W 26.99/35.44kmph
19) 1.33km - 3:00(2:15/km) 128/130bpm 32cal 88/94rpm 180/310W 26.6/35.61kmph
20) 1.27km - 2:00(1:35/km) 149/157bpm 34cal 96/109rpm 292/437W 38.04/41.99kmph
21) 0.9km - 2:00(2:13/km) 141/157bpm 21cal 89/101rpm 182/282W 27.07/35.17kmph
22) 1.27km - 2:00(1:34/km) 150/157bpm 34cal 97/104rpm 291/373W 38.19/40.88kmph
23) 0.9km - 2:00(2:14/km) 142/157bpm 21cal 88/98rpm 180/292W 26.93/38.43kmph
24) 1.27km - 2:00(1:34/km) 151/160bpm 34cal 96/106rpm 290/384W 38.17/40.88kmph
25) 0.9km - 2:00(2:13/km) 142/160bpm 21cal 89/98rpm 181/341W 27.1/37.32kmph
26) 1.28km - 2:00(1:34/km) 151/160bpm 35cal 97/106rpm 292/411W 38.42/41.75kmph
27) 0.89km - 2:00(2:14/km) 144/160bpm 21cal 88/98rpm 177/222W 26.82/33.86kmph
10:01 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
1.00 |
3:51 |
3:51 |
15.57 |
110 65-119 |
424 |
84 16-98 |
189 58-361 |
2.00 |
7:36 |
3:45 |
16.02 |
114 111-118 |
427 |
86 76-92 |
183 153-204 |
3.00 |
10:56 |
3:20 |
18.03 |
119 113-139 |
396 |
88 73-102 |
213 163-308 |
4.00 |
14:07 |
3:11 |
18.80 |
133 116-145 |
424 |
90 78-101 |
220 150-358 |
5.00 |
17:01 |
2:54 |
20.71 |
140 121-149 |
406 |
92 85-96 |
249 144-311 |
6.00 |
19:53 |
2:52 |
20.93 |
134 119-151 |
384 |
93 78-101 |
253 169-344 |
7.00 |
23:02 |
3:09 |
19.05 |
135 122-151 |
425 |
91 80-103 |
220 161-393 |
8.00 |
26:15 |
3:13 |
18.65 |
138 119-153 |
444 |
91 86-99 |
213 166-327 |
9.00 |
29:37 |
3:22 |
17.83 |
124 119-144 |
417 |
90 86-109 |
203 147-420 |
10.00 |
32:39 |
3:02 |
19.77 |
144 127-154 |
437 |
92 87-97 |
231 166-306 |
11.00 |
35:24 |
2:45 |
21.81 |
145 127-155 |
399 |
95 82-107 |
262 132-405 |
12.00 |
38:24 |
3:00 |
19.96 |
139 126-155 |
418 |
93 79-109 |
234 169-466 |
13.00 |
41:31 |
3:07 |
19.28 |
142 128-156 |
442 |
93 81-107 |
221 166-398 |
14.00 |
44:29 |
2:58 |
20.22 |
148 132-157 |
439 |
93 87-99 |
233 153-310 |
15.00 |
48:05 |
3:36 |
16.68 |
128 124-133 |
460 |
89 86-109 |
183 157-437 |
16.00 |
50:52 |
2:47 |
21.54 |
150 130-157 |
418 |
95 87-103 |
256 165-384 |
17.00 |
53:44 |
2:52 |
20.93 |
143 131-157 |
410 |
94 86-104 |
248 163-373 |
18.00 |
56:51 |
3:07 |
19.25 |
143 130-157 |
446 |
92 85-106 |
220 147-384 |
19.00 |
59:56 |
3:05 |
19.41 |
149 130-160 |
461 |
93 87-100 |
220 143-311 |
20.00 |
1:02:39 |
2:43 |
22.08 |
152 130-160 |
413 |
96 87-106 |
264 157-411 |
21.00 |
1:06:18 |
3:38 |
16.48 |
132 127-150 |
481 |
89 80-93 |
177 162-244 |
22.00 |
1:09:42 |
3:24 |
17.66 |
132 126-135 |
449 |
86 83-89 |
197 153-235 |
22.44 |
1:11:18 |
1:36 |
16.32 |
132 129-135 |
485 |
88 82-94 |
175 6-227 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
37 |
2:30 |
More |
800m |
1:15 |
2:31 |
More |
1km |
1:34 |
2:31 |
More |
Mile |
2:43 |
2:43 |
More |
5k |
9:00 |
2:54 |
More |
5 miles |
14:32 |
2:54 |
More |
10k |
18:56 |
3:03 |
More |
10 miles |
30:00 |
3:00 |
More |
Half |
39:42 |
3:02 |
More |
20 miles |
1:02:05 |
3:06 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
30:46 |
3:05 |
20km |
38:34 |
3:06 |
15 miles |
46:54 |
3:08 |
20 miles |
1:03:15 |
3:10 |
40km |
1:19:18 |
3:11 |
25 miles |
1:19:47 |
3:11 |
42km |
1:23:25 |
3:12 |
50 miles |
2:44:03 |
3:17 |
56 miles |
3:04:34 |
3:18 |
100 miles |
5:37:18 |
3:22 |
112 miles |
6:19:30 |
3:23 |
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