Fri 17th Sep 2021 at 6:59am by Richard-M
Bike > Zwift
-
Time
1:07:07
-
Miles
22.55
-
Mph
20.2
-
FBI
88.33
-
Cals
1027
-
Watts
234
-
Cadence
89
-
BPM
150
-
%MHR
88.5
-
B/mi
448
-
Surface
Road
Notes & Comments
Advanced Zwift Academy Baseline Ride (Open)
wow tough work - much climbing at the end - last 10k up....
Split Summary
===
1) 5km - 9:23(1:53/km) 122/147bpm [229b/km] 141cal 79/113rpm 229/612W 32/53.44kmph
2) 5km - 9:06(1:49/km) 140/146bpm [255b/km] 145cal 85/114rpm 249/328W 32.97/37.66kmph
3) 5km - 8:48(1:46/km) 151/163bpm [266b/km] 146cal 88/105rpm 258/412W 34.11/44.64kmph
4) 5km - 9:15(1:51/km) 154/159bpm [285b/km] 142cal 87/118rpm 241/317W 32.43/37.42kmph
5) 5km - 9:02(1:48/km) 160/163bpm [289b/km] 143cal 89/110rpm 245/347W 33.22/38.63kmph
6) 5km - 9:30(1:54/km) 160/163bpm [304b/km] 139cal 97/111rpm 225/327W 31.6/35.91kmph
7) 5km - 9:31(1:54/km) 163/166bpm [310b/km] 137cal 94/122rpm 224/314W 31.51/38.06kmph
8) 1.28km - 2:33(1:59/km) 162/167bpm [322b/km] 34cal 92/111rpm 219/326W 30.18/36.95kmph
9:23 9:06 8:48 9:15 9:02 9:30 9:31 2:33
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 1.00 |
3:14 |
3:14 |
18.56 |
104 77-120 |
336 |
72 52-85 |
189 48-305 |
| 2.00 |
5:54 |
2:40 |
22.47 |
129 120-142 |
344 |
86 66-113 |
284 101-612 |
| 3.00 |
9:03 |
3:09 |
19.10 |
133 127-147 |
418 |
81 57-96 |
223 53-521 |
| 4.00 |
11:57 |
2:54 |
20.63 |
136 131-141 |
395 |
87 54-114 |
249 92-320 |
| 5.00 |
14:55 |
2:58 |
20.27 |
139 137-143 |
412 |
85 54-100 |
242 104-319 |
| 6.00 |
17:53 |
2:58 |
20.25 |
142 138-145 |
421 |
85 38-93 |
239 78-328 |
| 7.00 |
20:40 |
2:48 |
21.47 |
147 142-151 |
411 |
88 53-98 |
263 98-339 |
| 8.00 |
23:26 |
2:46 |
21.73 |
152 149-156 |
420 |
90 61-100 |
264 103-340 |
| 9.00 |
26:18 |
2:52 |
20.89 |
156 149-163 |
448 |
90 69-105 |
250 68-412 |
| 10.00 |
29:19 |
3:01 |
19.94 |
148 139-155 |
445 |
88 60-101 |
230 87-278 |
| 11.00 |
32:16 |
2:58 |
20.27 |
154 150-158 |
456 |
88 36-116 |
239 77-316 |
| 12.00 |
35:18 |
3:02 |
19.81 |
155 153-159 |
469 |
87 35-118 |
228 71-317 |
| 13.00 |
38:09 |
2:51 |
21.10 |
158 155-160 |
449 |
90 38-102 |
253 61-347 |
| 14.00 |
40:59 |
2:50 |
21.13 |
160 158-162 |
454 |
91 76-109 |
250 103-303 |
| 15.00 |
43:57 |
2:58 |
20.26 |
159 156-162 |
471 |
93 36-106 |
236 30-317 |
| 16.00 |
46:57 |
3:00 |
20.02 |
161 159-163 |
482 |
85 48-110 |
229 60-298 |
| 17.00 |
50:01 |
3:04 |
19.51 |
160 158-161 |
492 |
96 51-108 |
219 100-327 |
| 18.00 |
53:04 |
3:03 |
19.69 |
161 156-163 |
491 |
102 78-111 |
222 68-291 |
| 19.00 |
56:12 |
3:08 |
19.18 |
161 159-163 |
504 |
97 76-111 |
213 51-288 |
| 20.00 |
59:17 |
3:05 |
19.45 |
162 158-166 |
500 |
91 64-110 |
213 39-286 |
| 21.00 |
1:02:16 |
2:59 |
20.12 |
164 162-166 |
489 |
99 75-122 |
232 89-304 |
| 22.00 |
1:05:20 |
3:05 |
19.50 |
163 161-165 |
502 |
92 31-108 |
219 33-326 |
| 22.54 |
1:08:39 |
3:19 +1:31
|
9.84 |
162 139-167 |
987 |
93 29-111 |
203 63-283 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
35 |
2:19 |
More |
| 800m |
1:13 |
2:26 |
More |
| 1km |
1:33 |
2:30 |
More |
| Mile |
2:35 |
2:35 |
More |
| 5k |
8:38 |
2:47 |
More |
| 5 miles |
14:12 |
2:50 |
More |
| 10k |
17:52 |
2:53 |
More |
| 10 miles |
28:59 |
2:54 |
More |
| Half |
38:00 |
2:54 |
More |
| 20 miles |
58:55 |
2:57 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
27:15 |
2:44 |
| 20km |
34:41 |
2:47 |
| 15 miles |
42:43 |
2:51 |
| 20 miles |
58:45 |
2:56 |
| 40km |
1:14:46 |
3:00 |
| 25 miles |
1:15:15 |
3:01 |
| 42km |
1:18:55 |
3:01 |
| 50 miles |
2:42:13 |
3:15 |
| 56 miles |
3:03:56 |
3:17 |
| 100 miles |
5:49:45 |
3:30 |
| 112 miles |
6:36:33 |
3:32 |
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