Wed 7th Aug 2019 at 8:00pm by StewartC

Bike > Zwift

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Time
54:22
Miles
15.19
Mph
16.8
FBI
71.66
Cals
449
Watts
148
Cadence
84
BPM
139
%MHR
73.2
B/mi
498
Surface
Road

Notes & Comments

Zwift Academy 2019 Workout #1: Threshold Development

Split Summary
===
1) 0.59m - 2:59(5:03/m) 104/109bpm 19cal 70/80rpm 114/116W 11.89/17.66mph
2) 0.75m - 3:00(4:01/m) 111/118bpm 22cal 73/81rpm 132/137W 14.93/24.11mph
3) 0.96m - 3:00(3:08/m) 119/124bpm 26cal 73/78rpm 152/156W 19.12/32.03mph
4) 0.93m - 3:00(3:14/m) 132/136bpm 29cal 86/90rpm 170/174W 18.58/28.69mph
5) 0.51m - 5:00(9:51/m) 121/137bpm 30cal 82/94rpm 105/171W 6.09/15.22mph
6) 0.06m - 20(5:09/m) 122/127bpm 3cal 107/112rpm 164/173W 11.67/14.39mph
7) 0.26m - 50(3:15/m) 131/136bpm 8cal 87/106rpm 170/184W 18.46/27.94mph
8) 0.07m - 20(4:32/m) 138/140bpm 3cal 105/112rpm 171/177W 13.23/16.41mph
9) 0.24m - 50(3:24/m) 140/142bpm 8cal 88/105rpm 170/176W 17.61/21.29mph
10) 0.13m - 20(2:36/m) 143/144bpm 3cal 105/110rpm 171/173W 23.14/24.22mph
11) 0.27m - 50(3:04/m) 143/144bpm 8cal 88/107rpm 170/174W 19.6/27.72mph
12) 0.19m - 20(1:47/m) 143/145bpm 3cal 108/113rpm 171/174W 33.64/36.98mph
13) 0.49m - 50(1:42/m) 145/146bpm 8cal 90/111rpm 170/174W 35.3/41mph
14) 0.14m - 20(2:22/m) 147/149bpm 3cal 105/110rpm 171/176W 25.27/26.62mph
15) 0.31m - 50(2:39/m) 146/148bpm 8cal 90/110rpm 170/175W 22.61/26.62mph
16) 0.95m - 3:00(3:10/m) 134/147bpm 18cal 83/96rpm 105/170W 18.93/27mph
17) 0.58m - 2:00(3:26/m) 140/147bpm 19cal 86/94rpm 169/176W 17.47/22.18mph
18) 0.36m - 1:00(2:47/m) 149/153bpm 11cal 92/95rpm 199/203W 21.62/23.41mph
19) 0.34m - 1:00(2:56/m) 155/158bpm 9cal 84/92rpm 172/200W 20.48/23.31mph
20) 0.62m - 2:00(3:13/m) 155/160bpm 22cal 92/95rpm 199/202W 18.65/20.27mph
21) 1m - 3:00(3:01/m) 156/162bpm 29cal 86/92rpm 172/203W 19.92/28.14mph
22) 0.31m - 1:00(3:13/m) 161/166bpm 12cal 100/104rpm 217/221W 18.61/23.46mph
23) 0.81m - 2:59(3:42/m) 147/166bpm 19cal 86/99rpm 115/217W 16.24/28.92mph
24) 2.48m - 10:00(4:02/m) 156/162bpm 99cal 86/95rpm 172/177W 14.89/30.1mph
25) 1.75m - 5:10(2:57/m) 143/161bpm 30cal 77/92rpm 104/172W 20.32/35.64mph
26) 0.09m - 24(4:37/m) 134/138bpm 34/83rpm 23/105W 13/20.9mph

2:59 3:00 3:00 3:00 5:00 20 50 20 50 20 50 20 50 20 50 3:00 2:00 1:00 1:00 2:00 3:00 1:00 2:59 10:00 5:10 24

Pin Map

0mi in 0

Pace

36%

34%

12%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.50	2:19	2:19	12.90	104 94-109	484	69 48-76	114 113-116	0/0
1.00	4:33	2:13	13.50	108 103-112	480	74 69-80	127 112-135	0/0
1.50	6:38	2:06	14.32	115 110-119	482	74 66-81	139 131-154	0/0
2.00	7:59	1:20	22.42	119 117-121	319	73 70-76	153 152-156	0/0
2.50	9:53	1:55	15.70	124 116-131	474	80 69-89	161 151-174	0/0
3.00	11:12	1:18	23.00	134 131-135	350	87 82-89	171 169-173	0/0
3.50	15:21	4:09	7.22	125 114-137	1039	82 75-90	118 103-173	0/0
4.00	17:54	2:33	11.75	121 115-133	618	88 70-112	128 103-184	0/0
4.50	19:39	1:45	17.15	140 133-144	490	95 81-112	171 164-178	0/0
5.00	20:53	1:14	24.40	143 142-146	352	94 83-113	171 165-174	0/0
5.50	21:47	54	33.51	145 144-148	260	92 82-105	171 169-176	0/0
6.00	23:03	1:16	23.65	147 145-149	373	91 77-110	161 104-175	0/0
6.50	24:36	1:33	19.35	137 124-144	425	82 74-88	105 103-108	0/0
7.00	26:19	1:43	17.52	129 126-133	442	85 80-96	122 104-172	0/0
7.50	28:01	1:43	17.53	144 132-148	493	87 80-94	174 166-201	0/0
8.00	29:24	1:22	21.92	153 148-158	419	89 78-95	188 168-203	0/0
8.50	30:59	1:36	18.79	155 153-157	495	90 81-95	192 170-202	0/0
9.00	32:40	1:40	17.93	159 157-162	532	88 77-95	186 169-203	0/0
9.50	34:07	1:27	20.66	155 153-159	450	88 82-92	172 171-173	0/0
10.00	35:31	1:25	21.30	158 154-164	445	94 85-104	195 171-221	0/0
10.50	37:33	2:02	14.75	154 137-166	627	89 79-103	130 112-220	0/0
11.00	39:10	1:36	18.65	140 138-142	450	86 83-91	126 113-174	0/0
11.50	40:23	1:13	24.64	149 142-155	363	87 83-91	173 171-176	0/0
12.00	42:00	1:37	18.64	158 154-161	509	84 78-95	173 171-177	0/0
12.50	46:18	4:19	6.96	157 154-160	1353	85 79-89	173 171-175	0/0
13.00	47:56	1:38	18.30	160 158-162	525	86 79-90	173 170-177	0/0
13.50	49:22	1:26	20.98	160 156-161	458	82 15-94	144 24-174	0/0
14.00	50:29	1:07	26.92	147 143-154	328	74 54-81	106 105-111	0/0
14.50	51:46	1:16	23.54	141 139-144	359	80 75-90	105 103-107	0/0
15.00	53:41	1:55	15.61	140 136-149	538	79 74-83	105 104-106	0/0
15.19	54:22	41	16.20	135 127-138	500	83 81-84	90 16-105	0/0

Heart

139/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 0m

Elevation Graph

No climbs of at least 10 metres detected.

Power

148W (221 max)

Power Graph

Power Bands

Cadence

84 (113 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	23	1:31	More
800m	48	1:37	More
1km	1:03	1:41	More
Mile	1:57	1:57	More
5k	8:33	2:45	More
5 miles	14:21	2:52	More
10k	18:14	2:56	More
10 miles	32:02	3:12	More
Half	45:22	3:28	More

Predictions

Dist	Time	Per Mile
10 miles	35:01	3:30
20km	44:01	3:33
15 miles	53:39	3:35
20 miles	1:12:37	3:38
40km	1:31:16	3:40
25 miles	1:31:50	3:40
42km	1:36:04	3:41
50 miles	3:10:24	3:48
56 miles	3:34:31	3:50
100 miles	6:34:48	3:57
112 miles	7:24:47	3:58

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