Thu 23rd Mar 2023 at 12:14pm by Richard-M

Bike > Zwift

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Time
30:01
Miles
9.57
Mph
19.1
FBI
84.56
Cals
376
Watts
188
Cadence
90
BPM
132
%MHR
77.5
B/mi
413
Surface
Road

Notes & Comments

Zwift - 2 by 2 in Watopia
5x2 min intervals - tough on tired legs
2min@230w/FTP,
4x 1min@250w/1min@300w, 2 min recovery between

Split Summary
===
1) 5km - 9:58(2:00/km) 115/136bpm [229b/km] 113cal 86/95rpm 167/276W 30.08/36.48kmph
2) 5km - 9:33(1:55/km) 137/153bpm [261b/km] 128cal 91/108rpm 203/407W 31.44/41.45kmph
3) 5km - 9:24(1:53/km) 145/159bpm [273b/km] 127cal 91/109rpm 204/364W 31.9/43.3kmph
4) 0.4km - 1:06(2:43/km) 124/128bpm [337b/km] 8cal 85/104rpm 103/136W 22.1/24.62kmph

9:58 9:33 9:24 1:06

Pace

36%

28%

23%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	1:54	1:54	15.85	101 83-109	382	90 68-95	119 30-153
1.00	3:34	1:41	17.84	108 105-111	363	87 80-93	140 91-188
1.50	5:07	1:33	19.46	113 101-118	348	85 82-87	157 110-179
2.00	6:41	1:34	19.18	118 108-121	369	84 79-88	175 152-201
2.50	8:13	1:32	19.46	122 118-125	376	84 80-93	192 146-276
3.00	9:40	1:26	20.82	130 125-135	375	91 87-93	228 194-263
3.50	11:21	1:41	17.81	131 126-136	441	86 79-93	171 121-253
4.00	12:51	1:30	19.98	127 122-135	381	90 82-102	215 144-283
4.50	14:11	1:20	22.50	143 135-150	381	101 81-108	261 65-340
5.00	15:55	1:44	17.29	136 126-146	472	86 80-94	157 103-187
5.50	17:16	1:21	22.16	135 125-143	366	96 87-106	253 183-407
6.00	18:45	1:28	20.34	149 143-153	439	92 65-98	213 41-334
6.50	20:24	1:39	18.09	136 130-144	451	93 87-108	173 109-291
7.00	21:40	1:16	23.76	145 135-154	366	97 93-104	277 169-339
7.50	23:17	1:37	18.48	151 141-157	490	89 82-100	176 99-337
8.00	24:46	1:29	20.24	140 136-148	415	93 84-109	214 135-285
8.50	26:01	1:14	24.19	154 148-159	382	97 81-107	285 119-364
9.00	27:40	1:39	18.14	152 143-159	503	88 84-92	169 135-214
9.50	29:41	2:02	14.81	131 122-143	531	86 79-90	119 71-175
9.57	30:01	20	12.74	122 119-124	575	87 42-104	88 68-123

Heart

132/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

188W (407 max)

Power Graph

Power Bands

Cadence

90 (109 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	35	2:20	More
800m	1:13	2:26	More
1km	1:33	2:30	More
Mile	2:43	2:43	More
5k	8:59	2:54	More
5 miles	14:39	2:56	More
10k	18:26	2:58	More

Predictions

Dist	Time	Per Mile
10 miles	31:31	3:09
20km	40:06	3:14
15 miles	49:24	3:18
20 miles	1:07:57	3:24
40km	1:26:27	3:29
25 miles	1:27:01	3:29
42km	1:31:15	3:30
50 miles	3:07:35	3:45
56 miles	3:32:41	3:48
100 miles	6:44:26	4:03
112 miles	7:38:33	4:06

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