Tue 4th Jun 2019 at 5:00pm by Oranj
Bike > Turbo Trainer
-
Time
1:14:46
-
Miles
24.93
-
Mph
20
-
FBI
89.98
-
Cals
998
-
Watts
225
-
Cadence
91
-
BPM
133
-
%MHR
79.4
-
B/mi
400
-
Surface
Road
Notes & Comments
2x6x2min(2min) @ 300W. Missed the first one (thought I'd set up 6min intervals, d'oh), so added one at the end.
===
1) 5.19km - 11:00(2:07/km) 117/132bpm 131cal 86/120rpm 200/434W 28.28/45.21kmph
2) 1.18km - 2:00(1:41/km) 133/140bpm 31cal 93/98rpm 259/312W 35.53/38.8kmph
3) 0.96km - 2:00(2:05/km) 128/140bpm 23cal 91/98rpm 193/277W 28.76/36.04kmph
4) 1.32km - 2:00(1:31/km) 140/150bpm 35cal 94/100rpm 296/352W 39.46/42.56kmph
5) 0.94km - 2:00(2:08/km) 131/150bpm 21cal 89/98rpm 183/328W 28.07/38.97kmph
6) 1.32km - 2:00(1:31/km) 141/150bpm 35cal 95/99rpm 298/334W 39.66/43.2kmph
7) 0.92km - 2:00(2:11/km) 132/151bpm 21cal 88/104rpm 180/333W 27.58/40.98kmph
8) 1.35km - 2:00(1:29/km) 142/152bpm 36cal 96/99rpm 300/384W 40.41/43.4kmph
9) 0.93km - 2:00(2:08/km) 134/153bpm 22cal 89/101rpm 184/333W 28.02/39.67kmph
10) 1.35km - 2:00(1:29/km) 143/154bpm 36cal 96/104rpm 300/425W 40.47/43.2kmph
11) 0.93km - 2:00(2:09/km) 134/154bpm 21cal 89/97rpm 180/276W 27.98/37.76kmph
12) 1.35km - 2:00(1:29/km) 143/155bpm 36cal 96/101rpm 302/372W 40.52/43.64kmph
13) 0.92km - 2:00(2:11/km) 135/156bpm 21cal 88/96rpm 177/241W 27.49/37.29kmph
14) 1.84km - 4:00(2:10/km) 120/125bpm 43cal 89/98rpm 183/335W 27.66/40.78kmph
15) 1.35km - 2:00(1:29/km) 144/154bpm 35cal 96/101rpm 297/348W 40.35/43.2kmph
16) 0.93km - 2:00(2:10/km) 137/154bpm 22cal 88/98rpm 183/332W 27.78/40.58kmph
17) 1.35km - 2:00(1:29/km) 145/155bpm 36cal 96/103rpm 300/412W 40.55/43.64kmph
18) 0.93km - 2:00(2:09/km) 136/155bpm 21cal 89/96rpm 182/313W 27.95/39.13kmph
19) 1.36km - 2:00(1:28/km) 146/157bpm 36cal 97/107rpm 303/442W 40.8/43.4kmph
20) 0.92km - 2:00(2:10/km) 136/157bpm 21cal 89/98rpm 180/334W 27.69/39.3kmph
21) 1.36km - 2:00(1:28/km) 146/156bpm 36cal 97/103rpm 301/369W 40.78/44.07kmph
22) 0.93km - 2:00(2:09/km) 137/157bpm 21cal 89/98rpm 181/260W 28/38.26kmph
23) 1.36km - 2:00(1:28/km) 147/158bpm 36cal 97/102rpm 301/347W 40.74/45.21kmph
24) 0.93km - 2:00(2:09/km) 138/158bpm 21cal 88/99rpm 180/255W 27.95/37.45kmph
25) 1.36km - 2:00(1:28/km) 148/159bpm 36cal 97/102rpm 300/407W 40.7/43.84kmph
26) 0.93km - 2:00(2:10/km) 139/159bpm 21cal 88/99rpm 180/300W 27.77/40.58kmph
27) 5.93km - 11:45(1:59/km) 131/161bpm 144cal 90/101rpm 206/385W 30.24/44.51kmph
11:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 4:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 11:45
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
1.00 |
3:33 |
3:33 |
16.91 |
111 69-119 |
394 |
84 69-92 |
200 180-285 |
2.00 |
7:01 |
3:28 |
17.29 |
115 112-119 |
399 |
86 83-90 |
192 181-224 |
3.00 |
10:13 |
3:12 |
18.75 |
123 117-132 |
394 |
91 42-120 |
211 140-434 |
4.00 |
13:08 |
2:54 |
20.64 |
132 123-140 |
384 |
93 80-98 |
237 169-312 |
5.00 |
16:06 |
2:58 |
20.18 |
130 121-144 |
386 |
93 85-99 |
230 179-352 |
6.00 |
19:07 |
3:01 |
19.91 |
136 119-150 |
410 |
92 86-100 |
223 161-340 |
7.00 |
21:49 |
2:42 |
22.20 |
143 124-151 |
386 |
93 83-97 |
256 147-319 |
8.00 |
24:34 |
2:45 |
21.86 |
133 119-151 |
365 |
94 88-104 |
252 170-384 |
9.00 |
27:34 |
3:00 |
19.99 |
136 121-153 |
408 |
92 86-104 |
223 146-425 |
10.00 |
30:24 |
2:50 |
21.20 |
144 124-154 |
408 |
93 86-100 |
238 142-319 |
11.00 |
32:57 |
2:34 |
23.45 |
138 119-155 |
353 |
96 87-101 |
275 177-372 |
12.00 |
36:27 |
3:30 |
17.15 |
128 116-156 |
448 |
89 85-98 |
179 136-294 |
13.00 |
39:38 |
3:11 |
18.86 |
123 117-141 |
391 |
91 87-101 |
208 169-348 |
14.00 |
42:30 |
2:53 |
20.86 |
145 128-154 |
417 |
93 84-99 |
235 146-338 |
15.00 |
45:02 |
2:32 |
23.69 |
141 124-155 |
357 |
96 87-103 |
278 141-412 |
16.00 |
48:01 |
2:59 |
20.13 |
136 121-155 |
405 |
92 86-107 |
225 162-442 |
17.00 |
51:02 |
3:01 |
19.93 |
142 123-157 |
427 |
92 85-103 |
221 138-369 |
18.00 |
53:36 |
2:34 |
23.40 |
148 125-157 |
380 |
95 87-99 |
270 134-322 |
19.00 |
56:24 |
2:48 |
21.41 |
137 124-156 |
384 |
94 82-102 |
243 170-347 |
20.00 |
59:24 |
3:00 |
19.99 |
141 123-158 |
423 |
92 45-102 |
220 136-407 |
21.00 |
1:02:09 |
2:45 |
21.85 |
150 133-159 |
412 |
94 84-99 |
247 139-317 |
22.00 |
1:04:46 |
2:37 |
22.89 |
141 125-159 |
370 |
95 84-101 |
265 170-385 |
23.00 |
1:08:07 |
3:21 |
17.93 |
135 119-161 |
452 |
91 86-101 |
191 114-328 |
24.00 |
1:11:34 |
3:27 |
17.39 |
123 120-125 |
424 |
88 32-97 |
186 107-284 |
24.93 |
1:14:45 |
3:11 |
17.46 |
125 122-127 |
430 |
88 85-92 |
190 177-214 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
35 |
2:20 |
More |
800m |
1:10 |
2:21 |
More |
1km |
1:28 |
2:21 |
More |
Mile |
2:30 |
2:30 |
More |
5k |
8:37 |
2:46 |
More |
5 miles |
13:44 |
2:45 |
More |
10k |
17:15 |
2:47 |
More |
10 miles |
28:10 |
2:49 |
More |
Half |
37:26 |
2:51 |
More |
20 miles |
57:38 |
2:53 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
28:55 |
2:54 |
20km |
36:15 |
2:55 |
15 miles |
44:05 |
2:56 |
20 miles |
59:27 |
2:58 |
40km |
1:14:32 |
3:00 |
25 miles |
1:14:59 |
3:00 |
42km |
1:18:25 |
3:00 |
50 miles |
2:34:11 |
3:05 |
56 miles |
2:53:28 |
3:06 |
100 miles |
5:17:03 |
3:10 |
112 miles |
5:56:42 |
3:11 |
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