Sun 12th Sep 2021 at 8:57am by Richard-M

Bike > Zwift

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Time
53:49
Miles
13.39
Mph
14.9
FBI
65.40
Cals
691
Watts
194
Cadence
82
BPM
132
%MHR
77.5
B/mi
530
Surface
Road

Notes & Comments

Zwift Academy Road: Workout 2

Peak VO2 Intervals
10min WU, 6 decreasing effort intervals @105%FTP

30s@390W, 60s@310W,60-90s @245W, 2:30 @145w rescovery, 5 mins CD

Split Summary
===
1) 5km - 13:59(2:48/km) 108/129bpm [302b/km] 152cal 71/90rpm 163/274W 21.46/30.4kmph
2) 5km - 11:58(2:24/km) 132/156bpm [316b/km] 165cal 83/106rpm 208/428W 25.05/39.4kmph
3) 5km - 11:42(2:20/km) 140/161bpm [328b/km] 166cal 87/111rpm 214/449W 25.65/40.44kmph
4) 5km - 11:03(2:13/km) 151/167bpm [334b/km] 164cal 92/109rpm 226/450W 27.15/40.88kmph
5) 1.54km - 5:07(3:19/km) 137/161bpm [454b/km] 44cal 74/99rpm 124/240W 18.09/28.92kmph

13:59 11:58 11:42 11:03 5:07

Pace

21%

30%

24%

13%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	3:13	3:13	9.34	93 76-102	597	56 4-70	120 41-169
1.00	5:35	2:22	12.69	103 97-110	487	68 61-72	149 108-191
1.50	7:43	2:09	14.00	108 104-113	463	75 67-79	169 115-193
2.00	9:47	2:03	14.58	112 102-116	461	79 75-83	173 108-207
2.50	11:39	1:52	16.08	117 113-123	437	84 79-90	201 149-258
3.00	13:27	1:48	16.68	126 122-129	453	81 62-90	208 100-274
3.50	15:56	2:29	12.07	114 109-127	567	71 66-77	131 98-169
4.00	17:27	1:31	19.70	130 107-147	396	90 64-106	297 122-419
4.50	19:16	1:49	16.53	144 131-149	523	83 67-93	226 68-349
5.00	21:29	2:13	13.56	120 113-132	531	75 62-101	165 109-428
5.50	22:57	1:29	20.33	149 129-156	440	99 84-105	312 182-427
6.00	24:57	2:00	14.98	144 126-155	577	88 70-100	196 108-278
6.50	26:55	1:58	15.28	128 119-145	503	86 69-111	207 102-440
7.00	28:25	1:30	19.99	156 145-159	468	101 90-104	297 180-356
7.50	30:23	1:58	15.23	150 137-158	591	90 75-100	198 102-273
8.00	32:48	2:24	12.47	126 121-139	606	80 74-87	146 93-179
8.50	35:10	2:22	12.69	129 122-138	610	77 67-85	145 88-179
9.00	36:37	1:27	20.61	143 124-160	416	98 69-107	312 126-449
9.50	38:23	1:46	17.04	156 150-161	549	93 79-104	224 66-325
10.00	40:37	2:14	13.42	139 133-150	621	80 61-105	158 51-413
10.50	41:59	1:23	21.80	155 137-164	427	105 93-108	335 193-431
11.00	43:51	1:52	16.08	158 149-164	590	91 82-99	206 128-291
11.50	45:57	2:06	14.26	139 133-148	585	86 78-109	179 112-450
12.00	47:20	1:22	21.85	160 144-167	439	106 97-109	326 221-440
12.50	49:03	1:43	17.52	163 157-166	558	97 77-106	235 101-289
13.00	51:35	2:32	11.84	140 131-157	709	77 68-83	131 59-173
13.38	53:49	2:14	10.30	130 122-137	757	70 61-76	111 52-149

Heart

132/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

194W (450 max)

Power Graph

Power Bands

Cadence

82 (111 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	38	2:33	More
800m	1:19	2:39	More
1km	1:42	2:44	More
Mile	2:55	2:55	More
5k	10:57	3:32	More
5 miles	18:30	3:42	More
10k	22:44	3:39	More
10 miles	37:19	3:44	More
Half	51:35	3:56	More

Predictions

Dist	Time	Per Mile
10 miles	38:56	3:54
20km	49:33	3:59
15 miles	1:01:02	4:04
20 miles	1:23:57	4:12
40km	1:46:49	4:18
25 miles	1:47:31	4:18
42km	1:52:45	4:19
50 miles	3:51:47	4:38
56 miles	4:22:48	4:42
100 miles	8:19:43	5:00
112 miles	9:26:36	5:04

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