Fri 5th Nov 2021 at 7:55am by Richard-M
Bike > Zwift
-
Time
1:05:10
-
Miles
18.74
-
Mph
17.3
-
FBI
75.63
-
Cals
920
-
Watts
215
-
Cadence
83
-
BPM
125
-
%MHR
73.4
-
B/mi
434
-
Surface
Road
Notes & Comments
Zwift: Jon's Mix on Ven-Top
6 min WU, 3x(1min@395w, 1min@140w), 5x10s@695w, w/decreasing recovery, 2x10mins@235w. 5min@165w, 5minCD, 10+mins free ride
Split Summary
===
1) 5km - 12:03(2:25/km) 99/149bpm [239b/km] 151cal 79/110rpm 191/463W 24.89/47.1kmph
2) 5km - 11:34(2:19/km) 126/152bpm [292b/km] 151cal 73/112rpm 196/859W 25.93/58.51kmph
3) 5km - 10:08(2:02/km) 131/141bpm [266b/km] 157cal 84/94rpm 237/313W 29.6/34.16kmph
4) 5km - 11:00(2:12/km) 128/141bpm [282b/km] 150cal 85/95rpm 206/292W 27.28/32.04kmph
5) 5km - 10:59(2:12/km) 129/141bpm [283b/km] 149cal 82/97rpm 205/359W 27.31/38.22kmph
6) 5km - 9:08(1:50/km) 141/149bpm [258b/km] 158cal 93/112rpm 268/336W 32.83/36.95kmph
7) 0.16km - 17(1:46/km) 149/150bpm [263b/km] 4cal 93/98rpm 251/321W 34.04/36.95kmph
12:03 11:34 10:08 11:00 10:59 9:08 17
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.50 |
3:24 |
3:24 |
8.82 |
69 60-82 |
469 |
66 4-81 |
101 29-132 |
| 1.00 |
5:39 |
2:15 |
13.35 |
86 80-89 |
387 |
72 62-80 |
142 96-173 |
| 1.50 |
7:04 |
1:25 |
21.25 |
94 84-117 |
265 |
94 76-109 |
280 145-430 |
| 2.00 |
8:53 |
1:49 |
16.50 |
122 107-131 |
444 |
82 66-110 |
182 50-422 |
| 2.50 |
10:06 |
1:13 |
24.67 |
135 107-149 |
328 |
101 68-110 |
358 99-463 |
| 3.00 |
11:48 |
1:42 |
17.60 |
128 116-145 |
436 |
84 69-101 |
210 123-437 |
| 3.50 |
13:23 |
1:35 |
19.04 |
142 130-152 |
447 |
89 76-105 |
241 126-446 |
| 4.00 |
15:04 |
1:41 |
17.78 |
129 119-143 |
435 |
70 49-105 |
217 117-740 |
| 4.50 |
16:50 |
1:46 |
16.95 |
123 116-139 |
435 |
70 55-95 |
204 89-748 |
| 5.00 |
18:44 |
1:54 |
15.73 |
124 113-142 |
473 |
68 47-112 |
183 46-769 |
| 5.50 |
20:33 |
1:48 |
16.64 |
133 114-145 |
479 |
73 45-110 |
235 33-859 |
| 6.00 |
22:42 |
2:09 |
13.91 |
116 111-124 |
500 |
75 72-77 |
156 126-180 |
| 6.50 |
24:49 |
2:07 |
14.19 |
115 111-117 |
486 |
76 72-89 |
163 112-258 |
| 7.00 |
26:27 |
1:38 |
18.34 |
128 116-134 |
419 |
90 81-92 |
244 220-277 |
| 7.50 |
28:03 |
1:37 |
18.65 |
134 132-136 |
431 |
81 78-84 |
240 206-276 |
| 8.00 |
29:40 |
1:37 |
18.64 |
134 132-136 |
431 |
89 81-94 |
240 189-289 |
| 8.50 |
31:15 |
1:35 |
18.94 |
135 134-137 |
428 |
85 80-93 |
246 215-290 |
| 9.00 |
32:47 |
1:32 |
19.48 |
135 134-136 |
416 |
85 77-89 |
253 210-300 |
| 9.50 |
34:19 |
1:32 |
19.66 |
139 136-141 |
424 |
90 85-93 |
257 213-313 |
| 10.00 |
36:14 |
1:55 |
15.61 |
129 117-139 |
496 |
82 75-94 |
179 136-268 |
| 10.50 |
38:19 |
2:04 |
14.48 |
119 114-123 |
493 |
78 70-83 |
157 47-210 |
| 11.00 |
40:13 |
1:54 |
15.77 |
118 114-125 |
449 |
82 76-91 |
185 144-270 |
| 11.50 |
41:49 |
1:37 |
18.64 |
131 122-134 |
422 |
91 89-94 |
239 217-282 |
| 12.00 |
43:25 |
1:35 |
18.88 |
134 131-137 |
426 |
92 89-94 |
243 187-279 |
| 12.50 |
44:58 |
1:33 |
19.28 |
136 134-138 |
423 |
91 83-95 |
248 207-292 |
| 13.00 |
46:32 |
1:34 |
19.09 |
138 136-141 |
434 |
92 84-96 |
244 167-296 |
| 13.50 |
48:06 |
1:33 |
19.26 |
138 135-141 |
430 |
89 83-97 |
248 219-280 |
| 14.00 |
49:38 |
1:33 |
19.43 |
137 136-138 |
423 |
85 82-88 |
252 218-300 |
| 14.50 |
51:37 |
1:59 |
15.17 |
131 122-137 |
518 |
81 74-89 |
166 125-255 |
| 15.00 |
53:46 |
2:09 |
13.95 |
119 111-124 |
512 |
75 68-82 |
149 100-188 |
| 15.50 |
55:38 |
1:52 |
16.11 |
114 105-136 |
425 |
75 58-91 |
194 91-359 |
| 16.00 |
57:06 |
1:28 |
20.42 |
139 136-140 |
408 |
93 75-112 |
269 122-320 |
| 16.50 |
58:35 |
1:29 |
20.24 |
141 139-142 |
418 |
94 69-104 |
266 77-317 |
| 17.00 |
1:00:08 |
1:33 |
19.27 |
135 132-139 |
420 |
94 85-101 |
248 192-302 |
| 17.50 |
1:01:39 |
1:30 |
19.91 |
140 138-143 |
422 |
93 81-100 |
256 213-299 |
| 18.00 |
1:03:05 |
1:27 |
20.79 |
141 139-145 |
407 |
95 88-99 |
276 223-336 |
| 18.50 |
1:04:29 |
1:24 |
21.37 |
147 145-149 |
413 |
95 85-100 |
282 170-322 |
| 18.74 |
1:05:10 |
41 |
21.50 |
149 148-150 |
416 |
96 75-99 |
279 115-328 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
32 |
2:08 |
More |
| 800m |
1:11 |
2:22 |
More |
| 1km |
1:39 |
2:40 |
More |
| Mile |
2:46 |
2:46 |
More |
| 5k |
9:07 |
2:56 |
More |
| 5 miles |
16:19 |
3:16 |
More |
| 10k |
20:06 |
3:14 |
More |
| 10 miles |
33:09 |
3:19 |
More |
| Half |
44:01 |
3:22 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
32:29 |
3:15 |
| 20km |
41:20 |
3:20 |
| 15 miles |
50:55 |
3:24 |
| 20 miles |
1:10:02 |
3:30 |
| 40km |
1:29:07 |
3:35 |
| 25 miles |
1:29:42 |
3:35 |
| 42km |
1:34:04 |
3:36 |
| 50 miles |
3:13:22 |
3:52 |
| 56 miles |
3:39:15 |
3:55 |
| 100 miles |
6:56:54 |
4:10 |
| 112 miles |
7:52:42 |
4:13 |
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