Mon 29th Nov 2021 at 7:39am by Richard-M
Bike > Zwift
-
Time
50:51
-
Miles
16.01
-
Mph
18.9
-
FBI
82.78
-
Cals
763
-
Watts
229
-
Cadence
88
-
BPM
133
-
%MHR
78.3
-
B/mi
423
-
Surface
Road
Notes & Comments
Zwift Academy Road: Workout 3
Lactate Tolerance: France
10min WU, 1min ramp 4 min@160w, 3x (4x30s@380w, 1min@280w, 5 min @160w) @105% FTP
Cold in conservatory with door open...
Split Summary
===
1) 5km - 10:30(2:06/km) 110/129bpm [231b/km] 133cal 90/102rpm 191/286W 28.59/35.91kmph
2) 5km - 9:13(1:51/km) 132/152bpm [243b/km] 151cal 89/99rpm 252/420W 32.57/41.75kmph
3) 5km - 9:56(1:59/km) 136/158bpm [270b/km] 153cal 88/111rpm 235/435W 30.19/43.87kmph
4) 5km - 9:54(1:59/km) 143/161bpm [283b/km] 152cal 87/103rpm 234/420W 30.28/44.14kmph
5) 5km - 10:03(2:01/km) 143/163bpm [288b/km] 150cal 85/120rpm 229/453W 29.83/44.64kmph
6) 0.76km - 1:15(1:39/km) 158/160bpm [260b/km] 24cal 94/102rpm 303/413W 36.5/42.66kmph
10:30 9:13 9:56 9:54 10:03 1:15
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.50 |
2:14 |
2:14 |
13.42 |
94 69-104 |
420 |
84 31-99 |
141 1-186 |
| 1.00 |
4:05 |
1:51 |
16.23 |
104 99-107 |
384 |
87 82-90 |
170 138-209 |
| 1.50 |
5:42 |
1:37 |
18.52 |
109 103-115 |
353 |
90 85-94 |
195 146-226 |
| 2.00 |
7:15 |
1:33 |
19.31 |
116 113-121 |
360 |
94 89-98 |
202 147-234 |
| 2.50 |
8:45 |
1:30 |
20.10 |
121 120-122 |
361 |
98 94-102 |
218 189-249 |
| 3.00 |
10:11 |
1:26 |
21.01 |
123 115-126 |
351 |
97 88-102 |
238 202-286 |
| 3.50 |
11:43 |
1:32 |
19.57 |
128 122-136 |
392 |
90 80-97 |
214 101-297 |
| 4.00 |
13:24 |
1:42 |
17.69 |
117 113-122 |
397 |
86 81-90 |
177 129-205 |
| 4.50 |
15:05 |
1:41 |
17.86 |
112 110-119 |
376 |
84 69-99 |
194 108-410 |
| 5.00 |
16:26 |
1:21 |
22.17 |
138 121-143 |
373 |
94 88-98 |
310 256-410 |
| 5.50 |
17:47 |
1:21 |
22.24 |
147 143-149 |
397 |
92 79-98 |
316 195-418 |
| 6.00 |
19:08 |
1:21 |
22.22 |
150 147-152 |
405 |
92 78-98 |
310 169-420 |
| 6.50 |
20:28 |
1:20 |
22.53 |
151 148-155 |
402 |
93 74-100 |
314 160-420 |
| 7.00 |
22:16 |
1:48 |
16.72 |
142 126-152 |
510 |
84 78-93 |
190 127-316 |
| 7.50 |
24:15 |
1:59 |
15.11 |
119 108-126 |
473 |
81 76-85 |
160 124-190 |
| 8.00 |
26:07 |
1:52 |
16.00 |
118 116-123 |
442 |
84 67-108 |
179 103-402 |
| 8.50 |
27:30 |
1:22 |
21.92 |
144 125-149 |
394 |
97 89-111 |
302 232-408 |
| 9.00 |
28:50 |
1:21 |
22.31 |
153 149-155 |
411 |
93 84-108 |
308 211-416 |
| 9.50 |
30:09 |
1:19 |
22.93 |
156 152-158 |
408 |
95 83-104 |
318 217-435 |
| 10.00 |
31:26 |
1:17 |
23.42 |
158 155-161 |
405 |
97 84-103 |
325 224-420 |
| 10.50 |
33:09 |
1:43 |
17.48 |
153 135-160 |
525 |
87 78-97 |
205 125-314 |
| 11.00 |
35:10 |
2:01 |
14.87 |
126 120-134 |
508 |
80 75-84 |
157 119-186 |
| 11.50 |
37:06 |
1:56 |
15.52 |
126 121-132 |
487 |
81 75-95 |
173 119-399 |
| 12.00 |
38:26 |
1:21 |
22.31 |
148 130-153 |
398 |
93 89-100 |
304 233-419 |
| 12.50 |
39:44 |
1:18 |
23.03 |
156 152-158 |
406 |
96 80-103 |
317 212-411 |
| 13.00 |
41:03 |
1:19 |
22.92 |
158 157-161 |
414 |
95 81-102 |
313 185-410 |
| 13.50 |
42:20 |
1:17 |
23.29 |
160 157-163 |
412 |
97 89-105 |
323 209-453 |
| 14.00 |
43:59 |
1:39 |
18.23 |
158 146-162 |
520 |
89 78-100 |
213 119-331 |
| 14.50 |
46:02 |
2:03 |
14.62 |
132 125-145 |
542 |
79 76-82 |
152 121-205 |
| 15.00 |
48:13 |
2:11 |
13.75 |
119 116-126 |
519 |
71 64-86 |
140 76-312 |
| 15.50 |
49:30 |
1:17 |
23.48 |
146 125-157 |
373 |
95 83-120 |
329 159-400 |
| 16.00 |
50:50 |
1:20 |
22.49 |
157 156-160 |
419 |
94 56-102 |
300 42-413 |
| 16.00 |
50:51 |
1 |
13.12 |
159 159-159 |
727 |
79 79-79 |
91 91-91 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
35 |
2:22 |
More |
| 800m |
1:16 |
2:32 |
More |
| 1km |
1:36 |
2:34 |
More |
| Mile |
2:34 |
2:34 |
More |
| 5k |
9:02 |
2:54 |
More |
| 5 miles |
14:43 |
2:57 |
More |
| 10k |
18:37 |
3:00 |
More |
| 10 miles |
30:27 |
3:03 |
More |
| Half |
40:12 |
3:04 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
30:11 |
3:01 |
| 20km |
38:24 |
3:05 |
| 15 miles |
47:18 |
3:09 |
| 20 miles |
1:05:04 |
3:15 |
| 40km |
1:22:48 |
3:20 |
| 25 miles |
1:23:20 |
3:20 |
| 42km |
1:27:24 |
3:21 |
| 50 miles |
2:59:39 |
3:36 |
| 56 miles |
3:23:42 |
3:38 |
| 100 miles |
6:27:20 |
3:52 |
| 112 miles |
7:19:10 |
3:55 |
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