Wed 8th Sep 2021 at 7:12am by Richard-M

Bike > Zwift

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Time
40:51
Miles
11.44
Mph
16.8
FBI
73.64
Cals
518
Watts
190
Cadence
85
BPM
124
%MHR
73.2
B/mi
444
Surface
Road

Notes & Comments

Zwift - Watopia - Grin And Bear It - intervals
8min warm/ramp up, 10x30s@105%FTP/260W, 30s easy/125W, 10x30s@108% FTP/270W, 30s easy/125W, 5mins @110% FTP/275W, 5min cool down
Split Summary
===
1) 5km - 11:23(2:17/km) 111/130bpm [253b/km] 132cal 83/101rpm 171/317W 26.36/33.72kmph
2) 5km - 11:08(2:14/km) 123/131bpm [274b/km] 144cal 85/108rpm 194/322W 26.95/34.46kmph
3) 5km - 10:22(2:04/km) 133/152bpm [276b/km] 147cal 89/105rpm 215/328W 28.96/36.61kmph
4) 3.41km - 7:59(2:20/km) 134/157bpm [314b/km] 95cal 80/109rpm 177/400W 25.64/40.64kmph

11:23 11:08 10:22 7:59

Pace

27%

24%

32%

14%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	2:06	2:06	14.30	97 82-105	407	72 54-83	138 65-189
1.00	3:57	1:52	16.14	105 103-111	390	83 78-89	162 138-185
1.50	5:40	1:43	17.53	110 107-114	376	85 81-91	175 118-220
2.00	7:14	1:34	19.22	121 114-127	378	94 89-101	224 187-275
2.50	9:09	1:55	15.63	123 107-130	472	85 74-97	163 37-267
3.00	11:04	1:55	15.63	111 103-121	426	84 72-99	163 35-317
3.50	12:51	1:47	16.85	120 112-127	427	86 71-101	194 105-301
4.00	14:34	1:43	17.48	122 114-128	419	88 70-103	210 112-294
4.50	16:22	1:48	16.71	124 118-128	445	85 68-101	195 91-297
5.00	18:12	1:50	16.37	122 113-129	447	83 67-102	187 73-322
5.50	20:02	1:50	16.31	126 116-131	464	85 70-107	187 70-301
6.00	21:50	1:48	16.69	124 117-128	446	89 72-108	194 31-290
6.50	23:33	1:43	17.47	124 117-129	426	91 73-103	208 80-297
7.00	25:20	1:47	16.85	129 125-134	459	89 72-104	195 96-296
7.50	27:10	1:50	16.37	129 125-132	473	87 71-105	186 85-319
8.00	28:58	1:49	16.53	129 121-133	468	88 74-105	190 62-306
8.50	30:37	1:39	18.24	131 124-139	431	87 74-103	218 97-328
9.00	32:00	1:23	21.66	147 140-150	407	95 92-101	284 255-318
9.50	33:22	1:22	21.98	151 149-154	412	96 94-97	281 216-310
10.00	34:43	1:21	22.31	155 152-157	417	97 94-101	290 233-331
10.50	36:46	2:04	14.57	145 126-157	597	76 65-101	147 98-320
11.00	39:14	2:27	12.22	119 107-127	584	70 62-77	111 40-181
11.44	40:52	1:38	16.02	120 111-144	450	86 65-109	190 65-400

Heart

124/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

190W (400 max)

Power Graph

Power Bands

Cadence

85 (109 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	39	2:39	More
800m	1:20	2:41	More
1km	1:40	2:41	More
Mile	2:42	2:42	More
5k	9:40	3:07	More
5 miles	16:28	3:18	More
10k	20:47	3:21	More
10 miles	34:32	3:27	More

Predictions

Dist	Time	Per Mile
10 miles	35:11	3:31
20km	44:47	3:36
15 miles	55:09	3:41
20 miles	1:15:52	3:48
40km	1:36:32	3:53
25 miles	1:37:10	3:53
42km	1:41:54	3:54
50 miles	3:29:28	4:11
56 miles	3:57:30	4:14
100 miles	7:31:36	4:31
112 miles	8:32:03	4:34

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