Sun 5th Sep 2021 at 8:59am by Richard-M
Bike > Zwift
-
Time
1:06:27
-
Miles
20.06
-
Mph
18.1
-
FBI
79.41
-
Cals
900
-
Watts
204
-
Cadence
83
-
BPM
142
-
%MHR
83.7
-
B/mi
471
-
Surface
Road
Notes & Comments
Zwift - Watopia - Jon's Mix - Volcano route
5 mins WU, 3x1min@370W, 1.5min@150W, 5x10s@655W with decreasing rests, 5min@150w, 10min@220w, 5min@150w, 10min@220W,5 min cool down + 5 mins free ride
Split Summary
===
1) 5km - 11:23(2:17/km) 114/154bpm [260b/km] 131cal 75/98rpm 169/428W 26.35/44.37kmph
2) 5km - 10:56(2:11/km) 141/157bpm [308b/km] 144cal 78/128rpm 197/769W 27.43/59.19kmph
3) 5km - 9:57(1:59/km) 143/151bpm [285b/km] 139cal 83/90rpm 210/272W 30.15/33.59kmph
4) 5km - 10:39(2:08/km) 147/153bpm [313b/km] 137cal 85/97rpm 192/306W 28.15/34.16kmph
5) 5km - 10:17(2:03/km) 151/157bpm [311b/km] 138cal 83/90rpm 202/297W 29.16/33.86kmph
6) 5km - 9:12(1:50/km) 153/163bpm [281b/km] 145cal 89/105rpm 243/374W 32.64/40.21kmph
7) 2.29km - 4:02(1:46/km) 163/167bpm [288b/km] 66cal 93/101rpm 252/331W 33.99/39.2kmph
11:23 10:56 9:57 10:39 10:17 9:12 4:02
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 1.00 |
4:47 |
4:47 |
12.53 |
93 72-101 |
445 |
67 56-79 |
104 15-152 |
| 2.00 |
7:47 |
3:00 |
20.05 |
119 100-146 |
356 |
84 71-98 |
226 107-397 |
| 3.00 |
11:00 |
3:13 |
18.69 |
138 123-154 |
443 |
81 70-98 |
214 42-428 |
| 4.00 |
14:06 |
3:06 |
19.33 |
143 126-157 |
444 |
81 62-128 |
243 88-769 |
| 5.00 |
17:44 |
3:38 |
16.53 |
138 127-150 |
501 |
79 62-119 |
180 103-705 |
| 6.00 |
21:29 |
3:45 |
15.99 |
144 128-156 |
540 |
78 55-122 |
183 68-722 |
| 7.00 |
25:15 |
3:46 |
15.90 |
132 122-137 |
498 |
76 72-87 |
160 117-250 |
| 8.00 |
28:17 |
3:02 |
19.76 |
147 137-150 |
446 |
86 83-89 |
230 180-259 |
| 9.00 |
31:18 |
3:01 |
19.88 |
149 147-151 |
450 |
87 84-90 |
230 173-269 |
| 10.00 |
34:18 |
2:59 |
20.06 |
151 149-153 |
452 |
88 84-92 |
234 182-272 |
| 11.00 |
38:10 |
3:52 |
15.50 |
147 143-152 |
569 |
82 74-89 |
157 85-251 |
| 12.00 |
41:37 |
3:27 |
17.37 |
144 137-148 |
497 |
88 79-97 |
190 106-259 |
| 13.00 |
44:39 |
3:02 |
19.77 |
150 147-153 |
455 |
86 82-89 |
234 173-306 |
| 14.00 |
47:42 |
3:02 |
19.76 |
151 149-155 |
458 |
86 82-90 |
231 185-275 |
| 15.00 |
50:58 |
3:17 |
18.29 |
154 148-157 |
505 |
83 68-89 |
203 106-297 |
| 16.00 |
55:13 |
4:15 |
14.14 |
140 125-153 |
594 |
77 63-96 |
135 54-281 |
| 17.00 |
57:49 |
2:36 |
23.00 |
156 135-162 |
407 |
92 84-100 |
294 236-374 |
| 18.00 |
1:00:37 |
2:47 |
21.50 |
161 160-163 |
449 |
93 77-100 |
260 110-335 |
| 19.00 |
1:03:29 |
2:52 |
20.94 |
161 159-163 |
461 |
94 71-105 |
248 112-308 |
| 20.00 |
1:06:16 |
2:48 |
21.48 |
164 157-167 |
458 |
93 63-101 |
258 140-331 |
| 20.06 |
1:06:27 |
11 |
20.12 |
167 166-167 |
498 |
100 98-101 |
286 240-308 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
33 |
2:15 |
More |
| 800m |
1:12 |
2:24 |
More |
| 1km |
1:36 |
2:34 |
More |
| Mile |
2:35 |
2:35 |
More |
| 5k |
8:34 |
2:45 |
More |
| 5 miles |
15:14 |
3:03 |
More |
| 10k |
19:13 |
3:06 |
More |
| 10 miles |
31:57 |
3:12 |
More |
| Half |
41:18 |
3:09 |
More |
| 20 miles |
1:06:07 |
3:18 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
30:43 |
3:04 |
| 20km |
39:05 |
3:09 |
| 15 miles |
48:09 |
3:13 |
| 20 miles |
1:06:14 |
3:19 |
| 40km |
1:24:16 |
3:23 |
| 25 miles |
1:24:49 |
3:24 |
| 42km |
1:28:57 |
3:25 |
| 50 miles |
3:02:51 |
3:39 |
| 56 miles |
3:27:19 |
3:42 |
| 100 miles |
6:34:13 |
3:57 |
| 112 miles |
7:26:59 |
3:59 |
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