Tue 12th Jun 2018 at 5:00pm by Oranj
Bike > Turbo Trainer
- Good
-
Time
1:05:08
-
Miles
21.82
-
Mph
20.1
-
FBI
89.63
-
Cals
893
-
Watts
231
-
Cadence
92
-
BPM
138
-
%MHR
82.2
-
B/mi
412
-
Asc(m)
42
-
Surface
Road
Notes & Comments
8x3min (3min) @ 298W
===
1) 5.01km - 11:00(2:12/km) 111/130bpm 128cal 87/132rpm 194/497W 27.28/41.32kmph
2) 1.95km - 3:00(1:32/km) 135/142bpm 53cal 95/100rpm 295/341W 39.05/40.01kmph
3) 1.42km - 3:00(2:07/km) 153/178bpm 34cal 90/96rpm 192/310W 28.43/39.1kmph
4) 1.97km - 3:00(1:31/km) 162/186bpm 53cal 96/103rpm 296/425W 39.46/42.19kmph
5) 1.43km - 3:00(2:06/km) 132/149bpm 34cal 90/106rpm 191/389W 28.56/39.4kmph
6) 1.98km - 3:00(1:31/km) 158/178bpm 53cal 96/105rpm 298/403W 39.61/43.16kmph
7) 1.43km - 3:00(2:06/km) 176/184bpm 34cal 91/105rpm 192/367W 28.62/39.6kmph
8) 1.98km - 3:00(1:31/km) 178/187bpm 53cal 96/103rpm 298/376W 39.66/41.52kmph
9) 1.43km - 3:00(2:06/km) 130/167bpm 34cal 91/101rpm 193/369W 28.68/39.81kmph
10) 1.98km - 3:00(1:31/km) 150/169bpm 53cal 96/101rpm 298/339W 39.65/40.98kmph
11) 1.43km - 3:00(2:06/km) 138/171bpm 34cal 91/102rpm 193/403W 28.67/41.99kmph
12) 1.99km - 3:00(1:31/km) 146/156bpm 53cal 97/105rpm 299/399W 39.72/43.87kmph
13) 1.43km - 3:00(2:06/km) 132/154bpm 34cal 90/97rpm 192/327W 28.51/38.63kmph
14) 1.98km - 3:00(1:31/km) 145/151bpm 53cal 96/106rpm 298/378W 39.67/42.66kmph
15) 1.42km - 3:00(2:06/km) 130/150bpm 34cal 90/99rpm 191/355W 28.47/36.45kmph
16) 1.99km - 3:00(1:30/km) 146/153bpm 53cal 97/105rpm 300/398W 39.87/41.52kmph
17) 1.4km - 3:00(2:08/km) 130/153bpm 33cal 89/99rpm 186/252W 28.05/36.45kmph
18) 2.88km - 6:07(2:08/km) 122/125bpm 70cal 90/96rpm 191/226W 28.21/29.93kmph
11:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 6:07
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
1.00 |
3:50 |
3:50 |
15.68 |
105 86-123 |
402 |
85 67-89 |
186 140-253 |
2.00 |
7:23 |
3:33 |
16.88 |
110 103-130 |
391 |
87 79-92 |
190 168-245 |
3.00 |
10:37 |
3:14 |
18.57 |
118 109-127 |
381 |
94 51-132 |
210 113-497 |
4.00 |
13:12 |
2:35 |
23.15 |
130 114-141 |
337 |
95 75-100 |
281 180-341 |
5.00 |
16:18 |
3:06 |
19.33 |
147 135-162 |
456 |
92 84-98 |
217 153-314 |
6.00 |
18:56 |
2:38 |
22.82 |
170 144-186 |
447 |
95 82-103 |
272 174-425 |
7.00 |
21:56 |
3:00 |
20.06 |
137 115-152 |
410 |
93 88-98 |
225 125-316 |
8.00 |
24:39 |
2:43 |
22.03 |
144 114-158 |
392 |
95 88-106 |
260 174-403 |
9.00 |
27:32 |
2:52 |
20.88 |
170 157-179 |
489 |
94 88-98 |
237 151-313 |
10.00 |
30:21 |
2:50 |
21.18 |
175 162-184 |
496 |
94 89-105 |
247 180-376 |
11.00 |
33:06 |
2:45 |
21.85 |
166 127-187 |
456 |
95 89-98 |
253 143-321 |
12.00 |
36:04 |
2:58 |
20.28 |
129 119-145 |
382 |
94 89-101 |
233 178-369 |
13.00 |
38:41 |
2:37 |
22.91 |
158 144-171 |
414 |
96 89-101 |
268 159-334 |
14.00 |
41:45 |
3:05 |
19.51 |
131 119-156 |
403 |
93 89-105 |
221 158-403 |
15.00 |
44:16 |
2:30 |
23.95 |
151 143-156 |
378 |
97 88-101 |
285 143-332 |
16.00 |
47:28 |
3:12 |
18.74 |
130 121-154 |
416 |
92 88-106 |
209 173-378 |
17.00 |
49:54 |
2:26 |
24.60 |
148 136-151 |
361 |
97 95-98 |
297 275-315 |
18.00 |
53:11 |
3:17 |
18.30 |
131 121-151 |
430 |
91 84-105 |
201 156-398 |
19.00 |
55:37 |
2:26 |
24.74 |
146 128-153 |
354 |
97 95-99 |
299 271-329 |
20.00 |
58:53 |
3:16 |
18.32 |
133 118-153 |
435 |
91 80-101 |
200 142-322 |
21.00 |
1:02:19 |
3:26 |
17.48 |
120 115-123 |
412 |
90 88-95 |
190 176-219 |
21.82 |
1:05:07 |
2:48 |
17.60 |
124 122-125 |
423 |
91 46-96 |
192 93-226 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
36 |
2:25 |
More |
800m |
1:12 |
2:25 |
More |
1km |
1:30 |
2:25 |
More |
Mile |
2:25 |
2:25 |
More |
5k |
8:23 |
2:42 |
More |
5 miles |
13:50 |
2:46 |
More |
10k |
17:27 |
2:49 |
More |
10 miles |
27:55 |
2:47 |
More |
Half |
36:54 |
2:49 |
More |
20 miles |
58:21 |
2:55 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
28:56 |
2:54 |
20km |
36:16 |
2:55 |
15 miles |
44:07 |
2:56 |
20 miles |
59:30 |
2:59 |
40km |
1:14:35 |
3:00 |
25 miles |
1:15:02 |
3:00 |
42km |
1:18:28 |
3:00 |
50 miles |
2:34:17 |
3:05 |
56 miles |
2:53:35 |
3:06 |
100 miles |
5:17:15 |
3:10 |
112 miles |
5:56:56 |
3:11 |
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