Sun 20th Nov 2022 at 8:04am by Abi G

Bike > Turbo Trainer

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Time
1:02:05
Miles
16.16
Mph
15.6
FBI
74.45
Cals
615
Watts
161
Cadence
89
BPM
126
%MHR
68.1
B/mi
484
Surface
Road

Notes & Comments

Solo Zwift Ride

Warm up workout 16mins

HIT workout ride

Split Summary
===
1) 5m - 18:56(3:47/m) 121/150bpm [458b/mi] 188cal 87/98rpm 147/288W
2) 5m - 20:13(4:03/m) 127/147bpm [514b/mi] 190cal 89/99rpm 137/309W
3) 5m - 18:27(3:41/m) 131/154bpm [484b/mi] 196cal 90/98rpm 157/310W
4) 1.16m - 4:28(3:50/m) 121/134bpm [465b/mi] 41cal 91/95rpm 133/266W

18:56 20:13 18:27 4:28

Pace

30%

54%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	2:54	2:54	10.33	102 94-111	592	81 71-86	125 95-202
1.00	4:43	1:49	16.55	111 105-117	402	88 84-90	147 119-174
1.50	6:24	1:41	17.86	120 116-124	403	89 87-91	169 138-198
2.00	8:06	1:42	17.60	127 125-131	433	89 87-91	186 161-218
2.50	9:37	1:31	19.70	135 130-137	411	89 87-90	200 179-246
3.00	11:12	1:34	19.05	142 137-147	447	88 84-92	226 209-245
3.50	12:55	1:43	17.47	138 126-147	474	91 87-95	177 106-288
4.00	14:31	1:37	18.65	141 130-150	454	90 84-94	182 95-288
4.50	16:39	2:07	14.14	115 100-131	488	90 65-98	103 69-191
5.00	20:49	4:10 +1:56	7.19	104 71-117	868	86 81-88	122 92-144
5.50	22:52	2:03	14.65	110 73-114	451	89 88-92	134 114-160
6.00	24:53	2:01	14.91	117 113-120	471	89 87-91	146 129-170
6.50	26:47	1:55	15.68	119 70-127	455	89 87-91	157 137-181
7.00	28:54	2:07	14.18	125 115-130	529	89 87-91	153 101-187
7.50	31:14	2:20	12.89	120 72-139	559	91 86-99	140 85-289
8.00	32:57	1:43	17.51	133 125-141	456	91 88-95	183 80-294
8.50	34:35	1:38	18.32	134 126-142	439	91 88-95	177 74-305
9.00	36:48	2:13	13.52	138 128-143	613	90 86-97	169 70-299
9.50	38:43	1:55	15.72	137 129-144	523	89 83-91	204 79-309
10.00	41:03	2:20	12.84	134 121-147	626	90 84-93	160 82-282
10.50	43:00	1:57	15.32	120 111-126	470	87 84-90	114 94-148
11.00	45:03	2:03	14.69	111 104-122	453	89 86-91	115 100-142
11.50	46:53	1:50	16.36	132 110-145	484	90 86-95	181 69-305
12.00	48:36	1:43	17.48	135 120-148	463	93 89-96	201 83-284
12.50	50:39	2:03	14.68	138 121-149	564	92 88-94	212 71-305
13.00	52:34	1:55	15.59	140 123-150	539	92 88-95	167 74-300
13.50	54:21	1:47	16.86	140 127-151	498	92 87-95	201 79-288
14.00	56:01	1:40	17.98	140 128-154	467	93 90-97	199 77-310
14.50	57:45	1:44	17.29	138 123-153	479	92 88-98	144 75-287
15.00	59:30	1:46	17.06	123 118-134	433	91 90-93	139 118-192
15.50	1:01:25	1:55	15.68	119 113-124	455	94 91-95	129 110-151
16.00	1:03:26	2:01	14.90	122 113-134	491	90 70-95	150 103-266
16.16	1:03:59	33	17.88	127 126-127	426	88 84-91	143 119-168

Heart

126/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

161W (310 max)

Power Graph

Power Bands

Cadence

89 (99 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	40	2:41	More
800m	1:28	2:57	More
1km	1:52	3:00	More
Mile	3:02	3:02	More
5k	10:05	3:15	More
5 miles	18:10	3:38	More
10k	23:18	3:45	More
10 miles	38:26	3:51	More
Half	51:30	3:56	More

Predictions

Dist	Time	Per Mile
10 miles	37:20	3:44
20km	47:00	3:47
15 miles	57:22	3:49
20 miles	1:17:49	3:53
40km	1:37:59	3:57
25 miles	1:38:36	3:57
42km	1:43:11	3:57
50 miles	3:25:34	4:07
56 miles	3:51:48	4:08
100 miles	7:08:35	4:17
112 miles	8:03:17	4:19

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