Fri 9th Aug 2019 at 5:00pm by Oranj

Bike > Turbo Trainer

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Time
1:06:48
Miles
23.07
Mph
20.7
FBI
94.00
Cals
933
Watts
234
Cadence
92
BPM
138
%MHR
81.9
B/mi
399
Surface
Road

intervals

Notes & Comments

5x8min(2min) @ 267W (109%)

===
1) 4.65km - 10:01(2:09/km) 117/123bpm 114cal 89/98rpm 190/255W 27.87/35.61kmph
2) 4.89km - 8:00(1:38/km) 139/144bpm 127cal 93/103rpm 265/310W 36.68/38.09kmph
3) 0.91km - 2:00(2:11/km) 127/144bpm 21cal 89/99rpm 176/305W 27.41/37.12kmph
4) 4.93km - 8:00(1:37/km) 143/148bpm 127cal 94/101rpm 266/290W 36.99/38.26kmph
5) 0.95km - 2:00(2:07/km) 132/147bpm 22cal 88/96rpm 185/290W 28.45/38.97kmph
6) 4.95km - 8:00(1:37/km) 146/149bpm 127cal 94/102rpm 266/376W 37.13/40.41kmph
7) 0.93km - 2:00(2:09/km) 134/149bpm 21cal 91/99rpm 180/272W 27.84/34.1kmph
8) 4.93km - 8:00(1:37/km) 148/152bpm 127cal 93/100rpm 266/346W 36.94/40.78kmph
9) 0.91km - 2:00(2:12/km) 137/150bpm 21cal 90/103rpm 176/292W 27.26/34.5kmph
10) 8.06km - 14:39(1:49/km) 142/157bpm 202cal 92/104rpm 231/402W 32.98/40.78kmph
11) 1.02km - 2:08(2:06/km) 130/132bpm 24cal 88/94rpm 189/218W 28.59/30kmph

10:01 8:00 2:00 8:00 2:00 8:00 2:00 8:00 2:00 14:39 2:08

Pace

32%

66%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
1.00	3:39	3:39	16.43	114 69-122	416	90 82-98	187 159-255
2.00	7:03	3:24	17.69	118 115-120	400	89 86-93	193 177-208
3.00	10:18	3:15	18.46	120 118-128	390	90 32-96	201 93-295
4.00	12:58	2:40	22.44	137 129-140	366	92 90-103	262 216-280
5.00	15:36	2:38	22.82	140 139-141	368	93 91-95	264 249-284
6.00	18:15	2:39	22.64	143 141-144	379	94 87-100	260 141-310
7.00	21:20	3:06	19.41	128 118-141	396	92 88-101	214 160-305
8.00	23:57	2:37	22.93	143 141-146	374	94 92-96	266 252-290
9.00	26:33	2:36	23.08	145 144-147	377	95 92-97	267 246-289
10.00	29:30	2:57	20.38	141 122-148	415	92 86-97	225 151-286
11.00	32:13	2:43	22.03	137 123-147	373	93 83-102	252 169-376
12.00	34:50	2:36	23.04	147 146-149	383	94 92-96	266 251-282
13.00	37:25	2:36	23.13	149 147-149	387	95 92-97	267 240-305
14.00	40:31	3:05	19.41	137 126-149	423	93 85-100	212 149-346
15.00	43:08	2:37	22.94	147 138-149	385	94 91-96	267 250-284
16.00	45:44	2:37	22.97	149 148-151	389	94 91-96	267 252-280
17.00	48:29	2:44	21.90	150 146-152	411	93 89-98	249 155-297
18.00	51:30	3:01	19.86	138 128-150	417	92 87-103	223 159-402
19.00	54:07	2:37	22.95	151 150-152	395	94 92-97	267 254-285
20.00	56:43	2:36	23.06	152 152-154	395	94 92-98	268 253-284
21.00	59:43	3:00	20.04	148 132-157	443	94 88-104	222 135-316
22.00	1:03:11	3:28	17.31	128 125-133	444	90 87-95	184 153-232
23.00	1:06:36	3:26 +2	17.50	130 128-132	446	89 87-94	189 161-221
23.07	1:06:50	14	17.45	130 130-131	447	89 88-91	191 180-197

Heart

138/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

234W (402 max)

Power Graph

Power Bands

Cadence

92 (104 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	37	2:28	More
800m	1:15	2:31	More
1km	1:34	2:32	More
Mile	2:33	2:33	More
5k	8:04	2:36	More
5 miles	13:28	2:42	More
10k	16:38	2:41	More
10 miles	27:01	2:42	More
Half	35:35	2:43	More
20 miles	56:03	2:48	More

Predictions

Dist	Time	Per Mile
10 miles	28:00	2:48
20km	35:06	2:49
15 miles	42:41	2:51
20 miles	57:35	2:53
40km	1:12:11	2:54
25 miles	1:12:37	2:54
42km	1:15:56	2:55
50 miles	2:29:20	2:59
56 miles	2:48:00	3:00
100 miles	5:07:03	3:04
112 miles	5:45:27	3:05

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