Tue 23rd Nov 2021 at 6:54am by Richard-M

Bike > Zwift

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Time
1:07:05
Miles
22.05
Mph
19.7
FBI
86.43
Cals
1060
Watts
242
Cadence
86
BPM
134
%MHR
79
B/mi
409
Surface
Road

Notes & Comments

Zwift: 3 lap race sim based on Watopia Flat Forward but on Mountain 8@ 110%
8 mins WU, 3x(4min@245w, 30s@345w, 3min@245w, 3min@275w, 30s@160w, 3min@245w, 30s@345 4x(10s@320,10s@190), 1min@160) final sprint 20s@290w, 10s@590w
39/39

Split Summary
===
1) 5km - 10:26(2:05/km) 108/134bpm [225b/km] 135cal 85/115rpm 196/508W 28.75/47.97kmph
2) 5km - 9:07(1:49/km) 133/140bpm [243b/km] 153cal 86/102rpm 259/416W 32.88/42.66kmph
3) 5km - 9:19(1:52/km) 137/147bpm [255b/km] 151cal 85/115rpm 249/431W 32.19/42.43kmph
4) 5km - 9:09(1:50/km) 141/147bpm [258b/km] 152cal 93/111rpm 256/436W 32.79/41.32kmph
5) 5km - 9:22(1:52/km) 139/150bpm [260b/km] 152cal 86/116rpm 249/482W 32.04/44.14kmph
6) 5km - 8:56(1:47/km) 145/151bpm [259b/km] 154cal 84/99rpm 265/441W 33.61/45.72kmph
7) 5km - 9:58(2:00/km) 138/159bpm [275b/km] 148cal 80/114rpm 226/671W 30.12/54.78kmph
8) 0.48km - 49(1:41/km) 152/155bpm [255b/km] 15cal 89/99rpm 311/379W 35.71/42.19kmph

10:26 9:07 9:19 9:09 9:22 8:56 9:58 49

Pace

15%

49%

27%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
1.00	4:08	4:08	14.53	95 72-105	392	81 8-93	151 14-203
2.00	7:09	3:01	19.87	112 102-122	338	87 78-115	215 161-508
3.00	10:11	3:02	19.76	122 107-134	370	88 63-110	219 111-477
4.00	13:04	2:53	20.84	130 112-138	374	90 74-107	262 124-458
5.00	15:59	2:56	20.50	133 129-140	389	88 74-94	268 184-380
6.00	18:58	2:58	20.17	134 131-140	399	86 70-92	256 214-314
7.00	21:47	2:49	21.27	141 135-144	398	79 75-85	273 123-327
8.00	24:39	2:51	21.00	138 126-147	394	92 80-110	269 179-388
9.00	27:53	3:15	18.51	134 121-146	434	83 62-115	219 122-431
10.00	30:58	3:05	19.47	137 131-141	422	93 79-98	238 170-306
11.00	33:53	2:55	20.60	142 136-146	414	98 83-111	263 198-436
12.00	36:44	2:51	21.05	141 136-146	402	95 91-99	266 200-315
13.00	39:45	3:01	19.88	141 135-147	426	84 66-96	245 113-318
14.00	42:47	3:02	19.77	143 127-150	434	85 65-105	247 116-482
15.00	45:49	3:01	19.84	136 121-142	411	88 74-116	248 145-415
16.00	48:41	2:53	20.81	144 138-150	415	90 75-100	265 167-417
17.00	51:35	2:53	20.77	144 141-150	416	85 70-91	258 197-324
18.00	54:27	2:52	20.92	148 141-151	425	79 62-90	267 91-344
19.00	57:16	2:49	21.32	146 139-157	411	89 68-106	280 164-449
20.00	1:00:35	3:19	18.12	144 119-159	477	79 65-114	214 95-671
21.00	1:04:14	3:39	16.44	123 112-145	449	74 59-96	183 93-332
22.00	1:06:52	2:39	22.66	149 144-155	394	92 79-99	301 139-379
22.05	1:07:05	13	13.83	154 152-155	668	72 22-93	166 99-312

Heart

134/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

242W (671 max)

Power Graph

Power Bands

Cadence

86 (116 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	34	2:16	More
800m	1:16	2:33	More
1km	1:37	2:36	More
Mile	2:38	2:38	More
5k	8:44	2:49	More
5 miles	14:17	2:51	More
10k	18:04	2:54	More
10 miles	29:11	2:55	More
Half	38:31	2:56	More
20 miles	59:43	2:59	More

Predictions

Dist	Time	Per Mile
10 miles	27:56	2:48
20km	35:32	2:52
15 miles	43:46	2:55
20 miles	1:00:12	3:01
40km	1:16:36	3:05
25 miles	1:17:06	3:05
42km	1:20:52	3:06
50 miles	2:46:13	3:19
56 miles	3:08:28	3:22
100 miles	5:58:22	3:35
112 miles	6:46:20	3:38

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