Thu 26th Aug 2021 at 7:01am by Richard-M
Bike > Zwift
-
Time
41:49
-
Miles
12.85
-
Mph
18.4
-
FBI
80.81
-
Cals
547
-
Watts
196
-
Cadence
81
-
BPM
135
-
%MHR
79.5
-
B/mi
440
-
Surface
Road
Notes & Comments
Zwift - Watopia - Hilly route (?) Fun is Staying Cool: Under / over intervals
8 min WU, 1 min easy, 5x(1min@290W,1min@235W), 7min easy, 10x(30s@310W,30s@215W), 5min CD
Split Summary
===
1) 5km - 10:40(2:08/km) 113/139bpm [241b/km] 119cal 76/89rpm 165/324W 28.11/38.63kmph
2) 5km - 8:36(1:43/km) 146/156bpm [251b/km] 145cal 86/95rpm 259/339W 34.87/39.81kmph
3) 5km - 11:04(2:13/km) 135/154bpm [299b/km] 130cal 80/107rpm 173/380W 27.09/41.75kmph
4) 5km - 9:35(1:55/km) 153/163bpm [293b/km] 138cal 84/96rpm 219/367W 31.33/41.08kmph
5) 0.68km - 1:54(2:46/km) 126/132bpm [350b/km] 15cal 71/93rpm 114/212W 21.62/31kmph
10:40 8:36 11:04 9:35 1:54
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.50 |
1:58 |
1:58 |
15.23 |
101 83-109 |
398 |
73 8-79 |
133 37-164 |
| 1.00 |
3:43 |
1:45 |
17.14 |
109 106-112 |
381 |
75 72-79 |
146 74-179 |
| 1.50 |
5:24 |
1:41 |
17.77 |
109 105-111 |
368 |
77 73-79 |
154 113-182 |
| 2.00 |
7:05 |
1:41 |
17.91 |
116 109-119 |
389 |
78 75-82 |
170 126-198 |
| 2.50 |
8:50 |
1:45 |
17.19 |
120 114-127 |
419 |
77 65-80 |
163 73-202 |
| 3.00 |
10:21 |
1:31 |
19.73 |
119 109-137 |
362 |
81 70-89 |
223 41-324 |
| 3.50 |
11:48 |
1:27 |
20.75 |
138 135-139 |
399 |
80 75-88 |
246 211-302 |
| 4.00 |
13:13 |
1:26 |
21.03 |
143 139-145 |
408 |
87 73-91 |
252 181-339 |
| 4.50 |
14:35 |
1:21 |
22.15 |
144 139-148 |
390 |
87 74-90 |
272 170-323 |
| 5.00 |
15:57 |
1:23 |
21.72 |
147 145-150 |
406 |
85 77-89 |
257 183-315 |
| 5.50 |
17:22 |
1:25 |
21.30 |
151 148-154 |
425 |
86 75-92 |
245 174-302 |
| 6.00 |
18:40 |
1:18 |
23.06 |
151 147-155 |
393 |
90 79-95 |
283 228-321 |
| 6.50 |
20:23 |
1:43 |
17.50 |
152 142-156 |
521 |
86 74-95 |
179 100-264 |
| 7.00 |
22:28 |
2:05 |
14.38 |
131 124-141 |
547 |
78 74-80 |
130 102-148 |
| 7.50 |
24:36 |
2:08 |
14.02 |
123 119-130 |
527 |
76 69-79 |
123 58-178 |
| 8.00 |
26:36 |
2:00 |
15.03 |
119 113-130 |
475 |
77 70-107 |
144 50-380 |
| 8.50 |
28:00 |
1:23 |
21.58 |
142 130-149 |
395 |
88 78-94 |
258 160-332 |
| 9.00 |
29:26 |
1:27 |
20.79 |
149 148-151 |
430 |
86 71-94 |
243 115-325 |
| 9.50 |
30:47 |
1:21 |
22.16 |
150 148-153 |
406 |
91 81-96 |
269 119-350 |
| 10.00 |
32:11 |
1:23 |
21.62 |
155 153-157 |
430 |
89 82-95 |
258 173-345 |
| 10.50 |
33:33 |
1:22 |
21.94 |
157 156-158 |
429 |
90 77-95 |
264 115-333 |
| 11.00 |
34:52 |
1:19 |
22.65 |
159 157-161 |
421 |
92 85-96 |
279 192-367 |
| 11.50 |
36:16 |
1:24 |
21.50 |
161 159-163 |
449 |
89 79-96 |
252 120-340 |
| 12.00 |
38:04 |
1:48 |
16.62 |
154 146-162 |
556 |
81 73-88 |
161 75-232 |
| 12.50 |
40:15 |
2:11 |
13.73 |
135 125-146 |
590 |
72 65-80 |
120 65-166 |
| 12.85 |
41:49 |
1:34 |
13.43 |
125 121-128 |
558 |
71 59-93 |
114 52-212 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
38 |
2:32 |
More |
| 800m |
1:17 |
2:36 |
More |
| 1km |
1:39 |
2:39 |
More |
| Mile |
2:41 |
2:41 |
More |
| 5k |
8:31 |
2:44 |
More |
| 5 miles |
14:48 |
2:58 |
More |
| 10k |
19:11 |
3:05 |
More |
| 10 miles |
30:51 |
3:05 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
31:40 |
3:10 |
| 20km |
40:18 |
3:15 |
| 15 miles |
49:38 |
3:19 |
| 20 miles |
1:08:17 |
3:25 |
| 40km |
1:26:52 |
3:30 |
| 25 miles |
1:27:26 |
3:30 |
| 42km |
1:31:42 |
3:31 |
| 50 miles |
3:08:31 |
3:46 |
| 56 miles |
3:33:44 |
3:49 |
| 100 miles |
6:46:25 |
4:04 |
| 112 miles |
7:40:48 |
4:07 |
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