Sun 7th Nov 2021 at 10:01am by Richard-M
Bike > Zwift
-
Time
1:37:19
-
Miles
31.08
-
Mph
19.2
-
FBI
84.01
-
Cals
1509
-
Watts
239
-
Cadence
91
-
BPM
141
-
%MHR
83.2
-
B/mi
443
-
Surface
Road
Notes & Comments
Zwift: Innsbruck/Lutscher: Mat Hayman Paris-Roubaix@100%
5min WU, 3x10s@790w 15min@245w w/variable cadence 3min@95rpm,2min@65rpm, 5min easy 2x (6x2min@255w, 20s@405w, 1min @230w, and 1min ramp to 435w, 5 min easy), 20min free ride
new Vo2Max 68
Split Summary
===
1) 5km - 11:37(2:19/km) 114/146bpm [265b/km] 146cal 84/136rpm 200/876W 25.83/61.8kmph
2) 5km - 9:21(1:52/km) 136/141bpm [254b/km] 154cal 81/99rpm 253/301W 32.08/36.45kmph
3) 5km - 9:17(1:51/km) 138/141bpm [256b/km] 152cal 84/101rpm 250/295W 32.31/35.44kmph
4) 5km - 10:37(2:07/km) 131/149bpm [278b/km] 148cal 90/124rpm 212/428W 28.28/44.14kmph
5) 5km - 8:52(1:46/km) 148/154bpm [263b/km] 155cal 100/123rpm 270/460W 33.81/45.18kmph
6) 5km - 10:19(2:04/km) 141/160bpm [291b/km] 147cal 93/121rpm 215/473W 29.09/45.45kmph
7) 5km - 8:45(1:45/km) 157/162bpm [275b/km] 155cal 101/123rpm 274/479W 34.28/45.72kmph
8) 5km - 10:37(2:07/km) 145/169bpm [308b/km] 145cal 88/119rpm 207/525W 28.26/48.87kmph
9) 5km - 9:05(1:49/km) 154/158bpm [280b/km] 151cal 94/111rpm 256/329W 33.01/38.43kmph
10) 5km - 8:44(1:45/km) 161/171bpm [281b/km] 156cal 96/114rpm 275/471W 34.33/47.4kmph
11) 0.03km - 4(2:43/km) 143/144bpm [389b/km] 88/89rpm 143/170W 22.04/24.62kmph
11:37 9:21 9:17 10:37 8:52 10:19 8:45 10:37 9:05 8:44 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
1.00 |
5:03 |
5:03 |
11.87 |
96 84-109 |
485 |
85 9-136 |
153 12-810 |
2.00 |
8:03 |
3:00 |
20.02 |
132 109-146 |
396 |
81 55-128 |
250 110-876 |
3.00 |
11:17 |
3:14 |
18.60 |
123 116-136 |
397 |
87 76-96 |
214 164-261 |
4.00 |
14:21 |
3:04 |
19.54 |
131 127-134 |
402 |
86 59-97 |
250 189-301 |
5.00 |
17:20 |
2:59 |
20.13 |
137 133-140 |
408 |
80 65-92 |
259 190-296 |
6.00 |
20:18 |
2:58 |
20.26 |
138 135-141 |
409 |
80 63-99 |
254 150-294 |
7.00 |
23:20 |
3:03 |
19.68 |
138 129-141 |
421 |
94 66-100 |
245 198-282 |
8.00 |
26:20 |
3:00 |
20.05 |
136 133-139 |
407 |
77 64-99 |
249 186-293 |
9.00 |
29:19 |
2:59 |
20.11 |
139 137-141 |
415 |
89 67-101 |
251 187-295 |
10.00 |
33:01 |
3:41 |
16.25 |
131 118-141 |
484 |
78 62-88 |
184 119-285 |
11.00 |
36:46 |
3:45 |
16.00 |
120 114-138 |
450 |
88 77-106 |
184 100-286 |
12.00 |
39:40 |
2:54 |
20.67 |
142 138-147 |
412 |
99 88-119 |
269 216-428 |
13.00 |
42:27 |
2:47 |
21.52 |
145 139-149 |
404 |
102 89-124 |
284 167-460 |
14.00 |
45:21 |
2:54 |
20.66 |
148 143-152 |
430 |
99 89-120 |
262 176-415 |
15.00 |
48:14 |
2:53 |
20.81 |
149 145-153 |
430 |
100 87-118 |
266 174-454 |
16.00 |
51:10 |
2:55 |
20.52 |
152 145-160 |
445 |
100 84-123 |
261 131-448 |
17.00 |
55:24 |
4:15 |
14.13 |
131 117-151 |
556 |
83 77-89 |
143 96-186 |
18.00 |
58:16 |
2:51 |
21.02 |
143 125-154 |
408 |
102 82-120 |
270 167-440 |
19.00 |
1:01:04 |
2:48 |
21.43 |
153 149-157 |
428 |
103 92-121 |
277 203-473 |
20.00 |
1:03:53 |
2:49 |
21.27 |
155 152-160 |
437 |
102 85-122 |
272 147-461 |
21.00 |
1:06:41 |
2:48 |
21.47 |
157 153-160 |
439 |
103 88-123 |
278 165-463 |
22.00 |
1:09:26 |
2:45 |
21.79 |
158 155-162 |
435 |
103 90-121 |
287 174-479 |
23.00 |
1:12:40 |
3:14 |
18.57 |
156 137-169 |
504 |
93 83-116 |
222 108-525 |
24.00 |
1:16:52 |
4:12 |
14.30 |
132 117-143 |
554 |
78 66-93 |
148 23-281 |
25.00 |
1:19:49 |
2:58 |
20.24 |
150 143-154 |
445 |
96 88-101 |
253 145-323 |
26.00 |
1:22:47 |
2:57 |
20.30 |
152 151-155 |
449 |
96 89-100 |
250 177-312 |
27.00 |
1:25:42 |
2:55 |
20.52 |
155 152-158 |
453 |
96 71-111 |
257 117-326 |
28.00 |
1:28:35 |
2:53 |
20.79 |
156 154-158 |
450 |
92 65-111 |
260 123-332 |
29.00 |
1:31:20 |
2:45 |
21.88 |
161 158-167 |
442 |
101 87-113 |
281 136-360 |
30.00 |
1:34:07 |
2:48 |
21.48 |
160 158-162 |
447 |
98 76-105 |
274 170-328 |
31.00 |
1:37:06 |
2:59 +9
|
20.12 |
164 155-171 |
489 |
93 53-114 |
281 49-471 |
31.08 |
1:37:27 |
21 |
14.20 |
150 142-155 |
634 |
88 86-89 |
151 116-170 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
33 |
2:14 |
More |
800m |
1:11 |
2:22 |
More |
1km |
1:31 |
2:26 |
More |
Mile |
2:31 |
2:31 |
More |
5k |
8:20 |
2:41 |
More |
5 miles |
13:48 |
2:46 |
More |
10k |
17:29 |
2:49 |
More |
10 miles |
29:37 |
2:58 |
More |
Half |
38:39 |
2:57 |
More |
20 miles |
59:56 |
3:00 |
More |
Mara |
1:19:57 |
3:03 |
More |
50k |
1:37:23 |
3:08 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
27:42 |
2:46 |
20km |
35:14 |
2:50 |
15 miles |
43:24 |
2:54 |
20 miles |
59:42 |
2:59 |
40km |
1:15:58 |
3:03 |
25 miles |
1:16:27 |
3:03 |
42km |
1:20:11 |
3:04 |
50 miles |
2:44:50 |
3:18 |
56 miles |
3:06:54 |
3:20 |
100 miles |
5:55:22 |
3:33 |
112 miles |
6:42:56 |
3:36 |
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