Tue 25th Sep 2018 at 5:00pm by Oranj
Bike > Turbo Trainer
-
Time
55:40
-
Miles
17.47
-
Mph
18.8
-
FBI
84.67
-
Cals
775
-
Watts
234
-
Cadence
94
-
BPM
132
-
%MHR
78.6
-
B/mi
421
-
Surface
Road
Notes & Comments
4x8min (2min) @ 266W
===
1) 4.27km - 10:00(2:20/km) 114/126bpm 116cal 90/130rpm 195/389W 25.63/36.95kmph
2) 4.45km - 8:00(1:48/km) 136/140bpm 126cal 96/100rpm 264/344W 33.39/34.4kmph
3) 0.84km - 2:00(2:23/km) 126/140bpm 21cal 87/99rpm 179/344W 25.24/35.74kmph
4) 4.5km - 8:00(1:47/km) 139/143bpm 127cal 97/109rpm 266/402W 33.71/39.4kmph
5) 0.86km - 2:00(2:19/km) 127/142bpm 22cal 90/101rpm 186/289W 25.86/33.42kmph
6) 4.5km - 8:00(1:47/km) 142/145bpm 127cal 97/106rpm 267/389W 33.76/38.22kmph
7) 0.86km - 2:00(2:19/km) 131/143bpm 22cal 89/97rpm 185/278W 25.83/33.62kmph
8) 4.52km - 8:00(1:46/km) 143/147bpm 128cal 98/104rpm 267/369W 33.87/37.69kmph
9) 0.87km - 2:00(2:19/km) 133/147bpm 22cal 91/97rpm 186/223W 25.97/30.23kmph
10) 2.44km - 5:40(2:20/km) 122/124bpm 64cal 90/98rpm 189/241W 25.8/29.83kmph
10:00 8:00 2:00 8:00 2:00 8:00 2:00 8:00 2:00 5:40
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.50 |
1:59 |
1:59 |
15.14 |
104 64-117 |
412 |
85 9-92 |
197 36-281 |
| 1.00 |
3:56 |
1:57 |
15.38 |
114 110-121 |
445 |
88 85-90 |
187 174-203 |
| 1.50 |
5:48 |
1:52 |
16.09 |
114 110-119 |
425 |
92 86-115 |
195 168-301 |
| 2.00 |
7:36 |
1:49 |
16.58 |
120 114-125 |
434 |
94 42-123 |
200 141-376 |
| 2.50 |
9:25 |
1:48 |
16.65 |
120 111-126 |
433 |
94 86-130 |
199 128-389 |
| 3.00 |
10:59 |
1:35 |
18.96 |
122 113-133 |
386 |
93 78-98 |
240 177-344 |
| 3.50 |
12:27 |
1:28 |
20.54 |
134 133-137 |
391 |
96 93-98 |
261 247-281 |
| 4.00 |
13:54 |
1:27 |
20.76 |
137 136-139 |
396 |
97 95-100 |
264 247-284 |
| 4.50 |
15:20 |
1:27 |
20.81 |
138 136-139 |
398 |
97 95-99 |
264 246-284 |
| 5.00 |
16:47 |
1:27 |
20.81 |
139 138-140 |
401 |
97 95-99 |
264 247-288 |
| 5.50 |
18:17 |
1:30 |
19.89 |
139 138-140 |
419 |
96 84-99 |
247 146-279 |
| 6.00 |
20:08 |
1:51 |
16.21 |
123 116-137 |
455 |
89 76-109 |
190 153-402 |
| 6.50 |
21:35 |
1:27 |
20.73 |
134 123-139 |
388 |
97 94-100 |
264 191-313 |
| 7.00 |
23:01 |
1:26 |
20.91 |
140 138-141 |
402 |
98 96-100 |
265 243-288 |
| 7.50 |
24:27 |
1:26 |
20.98 |
141 140-142 |
403 |
98 96-101 |
267 250-299 |
| 8.00 |
25:53 |
1:26 |
20.94 |
141 140-142 |
404 |
98 96-99 |
265 253-280 |
| 8.50 |
27:19 |
1:26 |
20.98 |
142 141-143 |
406 |
98 97-100 |
265 252-285 |
| 9.00 |
28:59 |
1:40 |
17.93 |
137 123-142 |
458 |
93 87-101 |
214 160-275 |
| 9.50 |
30:38 |
1:39 |
18.23 |
124 118-136 |
408 |
94 85-106 |
224 178-389 |
| 10.00 |
32:04 |
1:26 |
20.91 |
142 136-144 |
407 |
98 96-100 |
267 224-385 |
| 10.50 |
33:29 |
1:25 |
21.11 |
144 143-145 |
409 |
99 97-102 |
268 240-300 |
| 11.00 |
34:55 |
1:26 |
20.92 |
144 143-145 |
413 |
98 96-99 |
266 251-290 |
| 11.50 |
36:22 |
1:26 |
20.86 |
143 142-144 |
411 |
98 95-99 |
264 245-283 |
| 12.00 |
37:48 |
1:26 |
20.93 |
144 143-144 |
413 |
98 96-99 |
265 250-295 |
| 12.50 |
39:37 |
1:49 |
16.51 |
134 122-143 |
487 |
91 86-99 |
191 137-283 |
| 13.00 |
41:07 |
1:31 |
19.89 |
131 121-140 |
395 |
96 80-104 |
250 174-369 |
| 13.50 |
42:34 |
1:27 |
20.81 |
142 140-144 |
409 |
97 95-99 |
263 250-282 |
| 14.00 |
43:59 |
1:25 |
21.19 |
145 143-146 |
411 |
99 97-102 |
269 256-283 |
| 14.50 |
45:24 |
1:25 |
21.10 |
145 143-147 |
412 |
99 97-101 |
268 252-288 |
| 15.00 |
46:49 |
1:26 |
21.05 |
146 145-147 |
416 |
99 97-100 |
267 248-290 |
| 15.50 |
48:19 |
1:30 |
20.03 |
146 143-147 |
437 |
97 90-101 |
249 157-289 |
| 16.00 |
50:11 |
1:52 |
16.10 |
129 122-143 |
481 |
91 89-95 |
186 169-204 |
| 16.50 |
52:03 |
1:52 |
16.03 |
122 120-124 |
457 |
91 89-95 |
188 176-215 |
| 17.00 |
53:56 |
1:53 |
15.94 |
122 120-123 |
459 |
90 86-94 |
188 168-224 |
| 17.46 |
55:40 |
1:44 |
16.11 |
122 121-124 |
454 |
89 58-98 |
192 96-241 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
42 |
2:49 |
More |
| 800m |
1:24 |
2:50 |
More |
| 1km |
1:46 |
2:50 |
More |
| Mile |
2:50 |
2:50 |
More |
| 5k |
9:06 |
2:56 |
More |
| 5 miles |
14:45 |
2:57 |
More |
| 10k |
18:16 |
2:56 |
More |
| 10 miles |
29:59 |
3:00 |
More |
| Half |
39:17 |
3:00 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
31:10 |
3:07 |
| 20km |
39:04 |
3:09 |
| 15 miles |
47:30 |
3:10 |
| 20 miles |
1:04:04 |
3:12 |
| 40km |
1:20:19 |
3:14 |
| 25 miles |
1:20:49 |
3:14 |
| 42km |
1:24:30 |
3:14 |
| 50 miles |
2:46:10 |
3:19 |
| 56 miles |
3:06:57 |
3:20 |
| 100 miles |
5:41:40 |
3:25 |
| 112 miles |
6:24:25 |
3:26 |
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