Fri 20th Jan 2023 at 1:55pm by Abi G

Bike > Turbo Trainer

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Time
1:02:01
Miles
17.53
Mph
17
FBI
80.83
Cals
777
Watts
189
Cadence
89
BPM
131
%MHR
70.8
B/mi
463
Surface
Road

Notes & Comments

Zwift Ride with Don, although his wifi went down!

Warm up then TDZ Stage 4 (B ride)
Hard going as legs felt tired.

Split Summary
===
1) 5m - 20:26(4:05/m) 121/143bpm [495b/mi] 244cal 87/105rpm 179/304W
2) 5m - 17:11(3:26/m) 138/147bpm [474b/mi] 229cal 90/102rpm 202/384W
3) 5m - 15:42(3:08/m) 139/153bpm [437b/mi] 213cal 89/104rpm 206/391W
4) 2.53m - 8:41(3:25/m) 125/137bpm [428b/mi] 91cal 90/98rpm 155/229W

20:26 17:11 15:42 8:41

Pace

73%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	1:49	1:49	16.46	102 96-105	372	88 83-92	134 93-183
1.00	3:32	1:43	17.48	106 98-114	364	89 87-92	142 97-173
1.50	5:14	1:42	17.65	109 106-116	370	90 88-93	152 135-192
2.00	7:01	1:47	16.87	119 107-129	423	91 86-96	161 113-252
2.50	8:40	1:39	18.22	113 108-116	372	92 89-105	154 120-175
3.00	10:28	1:48	16.70	122 114-130	438	89 81-96	195 141-280
3.50	12:38	2:11	13.76	123 113-130	536	90 79-95	176 134-244
4.00	15:05	2:27	12.28	128 120-132	626	88 78-101	191 139-304
4.50	17:27	2:22	12.71	137 125-143	647	79 72-98	234 155-295
5.00	20:27	3:01	9.96	137 134-140	825	87 79-93	205 163-261
5.50	23:12	2:45	10.90	138 134-142	759	87 77-102	210 130-281
6.00	25:39	2:27	12.24	141 139-145	691	88 83-94	216 189-281
6.50	27:26	1:46	16.92	142 139-144	504	93 83-101	207 158-276
7.00	28:38	1:13	24.77	137 133-141	332	96 91-100	181 154-242
7.50	30:01	1:22	21.88	137 132-139	376	88 84-95	206 166-251
8.00	31:29	1:29	20.31	136 132-138	402	93 81-98	189 135-283
8.50	32:51	1:22	22.09	133 132-136	361	94 85-100	194 157-265
9.00	34:21	1:30	19.89	138 136-140	416	90 78-96	200 169-333
9.50	36:05	1:43	17.42	140 134-147	482	91 66-100	205 118-384
10.00	37:38	1:33	19.30	134 132-137	417	92 89-95	190 169-230
10.50	39:12	1:34	19.17	133 130-135	416	91 89-95	187 168-224
11.00	40:47	1:35	18.98	134 131-137	424	91 87-94	199 176-230
11.50	42:22	1:35	18.97	136 133-140	430	91 84-95	204 169-308
12.00	43:56	1:34	19.10	138 135-141	433	91 83-98	195 170-267
12.50	45:36	1:40	17.97	138 135-141	461	90 82-99	205 157-256
13.00	47:10	1:34	19.20	139 136-142	434	89 82-96	207 154-261
13.50	48:39	1:29	20.16	141 138-144	420	89 82-98	213 166-258
14.00	50:10	1:31	19.79	143 141-144	433	91 82-97	212 162-280
14.50	51:49	1:39	18.10	144 141-150	477	87 78-95	234 176-298
15.00	53:20	1:31	19.76	147 136-153	446	93 81-104	199 111-391
15.50	55:01	1:40	17.92	130 125-136	435	91 86-96	165 120-220
16.00	56:37	1:36	18.68	125 121-130	402	92 87-96	165 124-229
16.50	58:15	1:38	18.42	129 126-133	420	90 86-93	174 101-218
17.00	1:00:01	1:46	16.92	124 120-130	440	91 85-98	160 115-216
17.50	1:01:54	1:53	15.96	118 106-124	444	88 74-95	119 69-161
17.53	1:02:01	7	15.36	110 109-110	430	84 83-84	100 89-108

Heart

131/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

189W (391 max)

Power Graph

Power Bands

Cadence

89 (105 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	35	2:21	More
800m	1:12	2:24	More
1km	1:31	2:27	More
Mile	2:35	2:35	More
5k	8:58	2:53	More
5 miles	14:55	2:59	More
10k	18:50	3:02	More
10 miles	30:47	3:05	More
Half	45:02	3:26	More

Predictions

Dist	Time	Per Mile
10 miles	34:12	3:25
20km	43:04	3:28
15 miles	52:34	3:30
20 miles	1:11:19	3:34
40km	1:29:47	3:37
25 miles	1:30:21	3:37
42km	1:34:33	3:37
50 miles	3:08:22	3:46
56 miles	3:32:25	3:48
100 miles	6:32:44	3:56
112 miles	7:22:52	3:57

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