Wed 1st Mar 2023 at 6:39am by Richard-M
Bike > Zwift
-
Time
1:11:21
-
Miles
21.49
-
Mph
18.1
-
FBI
79.88
-
Cals
803
-
Watts
169
-
Cadence
80
-
BPM
118
-
%MHR
69.5
-
B/mi
392
-
Surface
Road
Notes & Comments
Zwift - Rolling Roads on Triple Flat Loops in Watopia
3x(3x5mins ramp + 10s sprint) 100%, 105% and 110%
Split Summary
===
1) 5km - 10:24(2:05/km) 103/120bpm [214b/km] 106cal 81/91rpm 148/258W 28.87/34.63kmph
2) 5km - 9:41(1:56/km) 117/123bpm [227b/km] 123cal 82/88rpm 191/243W 30.99/33.32kmph
3) 5km - 11:07(2:13/km) 114/135bpm [254b/km] 115cal 77/98rpm 157/442W 26.97/48.94kmph
4) 5km - 9:42(1:56/km) 123/130bpm [239b/km] 120cal 82/90rpm 184/248W 30.94/33.89kmph
5) 5km - 10:40(2:08/km) 119/132bpm [254b/km] 113cal 76/115rpm 155/489W 28.14/49.88kmph
6) 5km - 9:18(1:52/km) 129/135bpm [240b/km] 122cal 81/94rpm 198/312W 32.28/40.78kmph
7) 4.58km - 10:30(2:18/km) 124/140bpm [284b/km] 104cal 79/100rpm 157/423W 26.17/45.92kmph
10:24 9:41 11:07 9:42 10:40 9:18 10:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
1.00 |
3:35 |
3:35 |
16.71 |
96 85-104 |
345 |
81 73-85 |
123 87-171 |
2.00 |
6:33 |
2:57 |
20.31 |
109 100-119 |
322 |
87 78-91 |
184 128-258 |
3.00 |
10:03 |
3:30 |
17.11 |
105 94-120 |
368 |
78 68-89 |
139 71-242 |
4.00 |
13:12 |
3:09 |
19.03 |
114 111-121 |
359 |
82 78-86 |
190 141-243 |
5.00 |
16:19 |
3:07 |
19.26 |
118 106-123 |
368 |
83 79-88 |
192 136-236 |
6.00 |
19:24 |
3:05 |
19.50 |
119 115-123 |
366 |
84 78-88 |
193 128-230 |
7.00 |
22:57 |
3:33 |
16.87 |
116 99-121 |
412 |
83 7-94 |
182 27-246 |
8.00 |
26:02 |
3:05 |
19.49 |
126 110-135 |
388 |
82 63-98 |
193 88-442 |
9.00 |
30:10 |
4:08 |
14.49 |
104 97-110 |
431 |
70 61-89 |
110 50-212 |
10.00 |
33:21 |
3:10 |
18.90 |
117 105-120 |
371 |
81 76-87 |
181 126-239 |
11.00 |
36:30 |
3:09 |
19.06 |
122 118-127 |
384 |
82 71-90 |
182 122-248 |
12.00 |
39:33 |
3:03 |
19.64 |
124 112-130 |
379 |
84 65-90 |
191 102-242 |
13.00 |
42:37 |
3:04 |
19.54 |
126 121-132 |
387 |
84 75-89 |
186 136-236 |
14.00 |
45:41 |
3:04 |
19.59 |
129 124-132 |
395 |
84 59-115 |
190 84-489 |
15.00 |
49:46 |
4:06 |
14.65 |
110 102-123 |
450 |
67 60-77 |
108 40-136 |
16.00 |
52:54 |
3:07 |
19.21 |
121 105-130 |
378 |
78 64-88 |
184 66-285 |
17.00 |
55:52 |
2:58 |
20.19 |
130 124-133 |
386 |
79 71-84 |
200 114-241 |
18.00 |
58:58 |
3:06 |
19.40 |
128 123-135 |
396 |
83 79-90 |
187 142-262 |
19.00 |
1:01:58 |
3:01 |
19.94 |
131 125-135 |
394 |
85 75-94 |
194 115-312 |
20.00 |
1:04:58 |
2:59 |
20.08 |
131 125-136 |
391 |
86 80-92 |
197 142-290 |
21.00 |
1:08:31 |
3:34 |
16.84 |
125 115-140 |
445 |
78 70-100 |
141 80-423 |
21.48 |
1:11:21 |
2:50 |
10.24 |
111 97-118 |
651 |
72 57-77 |
110 23-136 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
39 |
2:36 |
More |
800m |
1:22 |
2:44 |
More |
1km |
1:43 |
2:47 |
More |
Mile |
2:52 |
2:52 |
More |
5k |
9:15 |
2:59 |
More |
5 miles |
14:57 |
2:59 |
More |
10k |
19:35 |
3:09 |
More |
10 miles |
31:31 |
3:09 |
More |
Half |
42:13 |
3:13 |
More |
20 miles |
1:04:40 |
3:14 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
30:34 |
3:03 |
20km |
38:53 |
3:08 |
15 miles |
47:54 |
3:12 |
20 miles |
1:05:53 |
3:18 |
40km |
1:23:50 |
3:22 |
25 miles |
1:24:23 |
3:23 |
42km |
1:28:29 |
3:23 |
50 miles |
3:01:54 |
3:38 |
56 miles |
3:26:15 |
3:41 |
100 miles |
6:32:11 |
3:55 |
112 miles |
7:24:40 |
3:58 |
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