Tue 2nd Oct 2018 at 5:00pm by Oranj
Bike > Turbo Trainer
-
Time
1:03:57
-
Miles
21.19
-
Mph
19.9
-
FBI
89.41
-
Cals
846
-
Watts
223
-
Cadence
94
-
BPM
132
-
%MHR
78.8
-
B/mi
399
-
Surface
Road
Notes & Comments
8x3min(3min) @ 285W
===
1) 4.57km - 10:12(2:14/km) 112/125bpm 114cal 86/125rpm 187/439W 26.88/38.8kmph
2) 1.93km - 3:00(1:33/km) 137/147bpm 51cal 99/107rpm 284/379W 38.59/40.64kmph
3) 1.39km - 3:00(2:10/km) 124/147bpm 32cal 88/101rpm 183/367W 27.77/40.88kmph
4) 1.93km - 3:00(1:33/km) 140/148bpm 50cal 100/110rpm 282/395W 38.64/42.43kmph
5) 1.4km - 3:00(2:09/km) 127/148bpm 32cal 89/98rpm 183/247W 28/36.08kmph
6) 1.95km - 3:00(1:32/km) 142/150bpm 51cal 101/111rpm 285/463W 38.93/42.43kmph
7) 1.41km - 3:00(2:08/km) 128/150bpm 33cal 89/104rpm 186/346W 28.22/39.4kmph
8) 1.95km - 3:00(1:32/km) 145/152bpm 51cal 101/110rpm 285/411W 39.02/41.75kmph
9) 1.41km - 3:00(2:08/km) 131/152bpm 33cal 90/100rpm 185/252W 28.21/35.74kmph
10) 1.96km - 3:00(1:32/km) 146/154bpm 51cal 101/117rpm 285/554W 39.12/45.18kmph
11) 1.41km - 3:00(2:07/km) 132/154bpm 33cal 90/102rpm 186/295W 28.29/38.22kmph
12) 1.95km - 3:00(1:32/km) 148/154bpm 51cal 100/111rpm 284/461W 38.93/43.4kmph
13) 1.42km - 3:00(2:07/km) 132/154bpm 33cal 90/101rpm 186/288W 28.35/38.63kmph
14) 1.95km - 3:00(1:32/km) 149/156bpm 51cal 100/109rpm 284/439W 38.95/41.52kmph
15) 1.41km - 3:00(2:07/km) 134/155bpm 33cal 90/102rpm 186/327W 28.3/39kmph
16) 1.98km - 3:00(1:31/km) 151/159bpm 51cal 102/109rpm 287/401W 39.51/42.19kmph
17) 1.42km - 3:00(2:07/km) 135/158bpm 33cal 90/102rpm 184/252W 28.36/38.22kmph
18) 2.67km - 5:45(2:09/km) 125/130bpm 63cal 89/97rpm 184/218W 27.89/29.93kmph
10:12 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 5:45
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
1.00 |
3:48 |
3:48 |
15.82 |
106 67-114 |
402 |
83 39-95 |
180 107-271 |
2.00 |
7:20 |
3:32 |
16.95 |
112 107-118 |
396 |
88 82-115 |
188 125-355 |
3.00 |
10:35 |
3:15 |
18.42 |
119 111-126 |
388 |
92 47-125 |
205 9-439 |
4.00 |
13:06 |
2:30 |
23.92 |
140 126-147 |
351 |
100 97-106 |
284 262-344 |
5.00 |
16:26 |
3:20 |
18.00 |
124 113-147 |
413 |
90 83-110 |
194 130-395 |
6.00 |
18:56 |
2:31 |
23.91 |
141 125-148 |
354 |
100 98-102 |
281 262-303 |
7.00 |
22:15 |
3:19 |
18.08 |
128 114-148 |
425 |
91 83-111 |
194 146-463 |
8.00 |
24:45 |
2:29 |
24.09 |
141 120-150 |
351 |
101 98-104 |
283 261-314 |
9.00 |
28:01 |
3:16 |
18.39 |
132 119-150 |
431 |
92 86-104 |
198 139-302 |
10.00 |
30:32 |
2:31 |
23.87 |
142 120-152 |
357 |
101 87-110 |
281 178-411 |
11.00 |
33:42 |
3:10 |
18.90 |
136 120-152 |
432 |
93 88-103 |
205 142-328 |
12.00 |
36:18 |
2:36 |
23.02 |
140 121-153 |
365 |
99 77-117 |
268 165-554 |
13.00 |
39:23 |
3:04 |
19.52 |
140 122-154 |
430 |
94 88-104 |
213 137-311 |
14.00 |
42:05 |
2:42 |
22.24 |
138 122-153 |
372 |
98 87-111 |
257 167-461 |
15.00 |
45:04 |
3:00 |
20.02 |
143 126-154 |
428 |
95 88-106 |
221 131-332 |
16.00 |
47:51 |
2:47 |
21.62 |
136 122-154 |
377 |
97 88-109 |
247 174-439 |
17.00 |
50:45 |
2:55 |
20.63 |
148 129-156 |
430 |
96 88-104 |
230 126-305 |
18.00 |
53:37 |
2:52 |
20.94 |
135 122-155 |
387 |
96 86-109 |
235 154-401 |
19.00 |
56:23 |
2:46 |
21.69 |
153 135-159 |
423 |
98 89-109 |
243 126-328 |
20.00 |
59:48 |
3:25 |
17.55 |
125 123-134 |
427 |
91 89-94 |
185 167-215 |
21.00 |
1:03:16 |
3:27 |
17.36 |
126 123-130 |
436 |
90 86-97 |
185 165-218 |
21.18 |
1:03:56 |
40 |
16.56 |
125 124-126 |
453 |
88 37-93 |
176 110-195 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
36 |
2:23 |
More |
800m |
1:12 |
2:25 |
More |
1km |
1:30 |
2:25 |
More |
Mile |
2:26 |
2:26 |
More |
5k |
8:29 |
2:44 |
More |
5 miles |
14:00 |
2:48 |
More |
10k |
17:44 |
2:51 |
More |
10 miles |
28:23 |
2:50 |
More |
Half |
37:23 |
2:51 |
More |
20 miles |
59:27 |
2:58 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
29:17 |
2:56 |
20km |
36:43 |
2:57 |
15 miles |
44:39 |
2:59 |
20 miles |
1:00:13 |
3:01 |
40km |
1:15:29 |
3:02 |
25 miles |
1:15:57 |
3:02 |
42km |
1:19:25 |
3:03 |
50 miles |
2:36:10 |
3:07 |
56 miles |
2:55:42 |
3:08 |
100 miles |
5:21:07 |
3:13 |
112 miles |
6:01:17 |
3:14 |
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