Wed 8th Sep 2021 at 7:12am by Richard-M
Bike > Zwift
-
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
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 |
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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