Try the new version of this page. See Fetch's blog for details of the changes and how to report issues.

Thu 18th Apr 2024 at 5:48am by Richard-M

Bike > Zwift
  • Time
    1:00:16
  • Miles
    20.07
  • Mph
    20
  • Pacing
    0%
  • FBI
    89.09
  • Cals
    510
  • Watts
    162
  • Cadence
    92
  • BPM
    122
  • %MHR
    71.5
  • B/mi
    365
  • Asc(m)
    183
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Zwift - Following The Efforts in Makuri Islands
10 min WU
6x20s@250w/40s@115w
9x3min (2:30@185w, 30s@250w) 60s recovery
7 m CD

Spinning my legs out,..

1) 4.88km - 9:59(2:03/km) 99/112bpm [202b/km] 72cal 81/100rpm 125/203W 29.34/37.58kmph
2) 0.19km - 20(1:45/km) 111/118bpm [193b/km] 4cal 103/105rpm 240/252W 34.44/36.54kmph
3) 0.29km - 40(2:18/km) 116/120bpm [267b/km] 4cal 85/102rpm 131/238W 26.04/35.75kmph
4) 0.16km - 20(2:02/km) 113/118bpm [230b/km] 4cal 103/108rpm 236/254W 29.45/42.94kmph
5) 0.42km - 40(1:36/km) 116/120bpm [185b/km] 4cal 84/103rpm 129/251W 37.68/43.92kmph
6) 0.17km - 20(2:01/km) 112/116bpm [226b/km] 4cal 99/104rpm 237/253W 29.8/38.78kmph
7) 0.4km - 40(1:41/km) 113/117bpm [191b/km] 4cal 83/97rpm 131/248W 35.58/42.83kmph
8) 0.19km - 20(1:48/km) 110/115bpm [198b/km] 4cal 98/101rpm 235/253W 33.39/35.32kmph
9) 0.38km - 40(1:47/km) 115/118bpm [204b/km] 4cal 85/100rpm 129/243W 33.77/35.62kmph
10) 0.14km - 20(2:18/km) 113/118bpm [260b/km] 4cal 103/110rpm 237/252W 26.06/31.14kmph
11) 0.17km - 40(4:01/km) 115/121bpm [462b/km] 4cal 82/103rpm 131/248W 14.92/22.64kmph
12) 0.15km - 20(2:11/km) 111/117bpm [242b/km] 4cal 97/99rpm 236/254W 27.57/33.11kmph
13) 0.33km - 40(2:02/km) 115/119bpm [234b/km] 4cal 82/99rpm 129/247W 29.54/37.77kmph
14) 0.33km - 30(1:30/km) 115/120bpm [173b/km] 7cal 97/101rpm 242/253W 39.8/42.25kmph
15) 1.47km - 2:30(1:42/km) 124/128bpm [211b/km] 26cal 95/102rpm 185/249W 35.24/44.21kmph
16) 0.55km - 1:00(1:50/km) 114/121bpm [209b/km] 6cal 85/97rpm 117/182W 32.74/45.9kmph
17) 0.39km - 30(1:17/km) 113/123bpm [145b/km] 7cal 100/106rpm 243/259W 46.78/51.42kmph
18) 1.47km - 2:30(1:42/km) 126/131bpm [214b/km] 26cal 96/104rpm 185/250W 35.34/42.78kmph
19) 0.53km - 1:00(1:52/km) 121/126bpm [226b/km] 6cal 92/100rpm 117/185W 32.08/35.1kmph
20) 0.29km - 30(1:42/km) 119/124bpm [202b/km] 6cal 100/103rpm 240/254W 35.29/39.52kmph
21) 1.49km - 2:30(1:41/km) 128/131bpm [215b/km] 26cal 97/104rpm 185/252W 35.68/42.03kmph
22) 0.54km - 1:00(1:51/km) 124/131bpm [228b/km] 6cal 87/101rpm 117/182W 32.58/38.07kmph
23) 0.55km - 1:00(1:50/km) 119/127bpm [218b/km] 10cal 99/102rpm 182/188W 32.78/35.58kmph
24) 0.29km - 30(1:43/km) 129/133bpm [221b/km] 7cal 102/105rpm 246/252W 34.97/38.93kmph
25) 0.88km - 1:30(1:42/km) 133/136bpm [226b/km] 15cal 95/102rpm 186/250W 35.33/40.64kmph
26) 0.54km - 1:00(1:52/km) 124/133bpm [231b/km] 6cal 85/99rpm 117/183W 32.14/37.81kmph
27) 0.5km - 1:00(2:00/km) 120/128bpm [240b/km] 10cal 100/104rpm 183/189W 30.04/33.47kmph
28) 0.29km - 30(1:45/km) 132/138bpm [230b/km] 7cal 102/104rpm 245/252W 34.42/45.78kmph
29) 0.94km - 1:30(1:36/km) 136/141bpm [218b/km] 15cal 97/103rpm 186/248W 37.43/46.51kmph
30) 0.52km - 1:00(1:55/km) 127/133bpm [244b/km] 6cal 86/102rpm 116/182W 31.21/35.32kmph
31) 0.32km - 1:00(3:05/km) 120/128bpm [370b/km] 10cal 99/103rpm 182/188W 19.44/30.2kmph
32) 0.24km - 30(2:03/km) 132/137bpm [270b/km] 7cal 103/106rpm 247/254W 29.33/33.76kmph
33) 0.94km - 1:30(1:35/km) 137/140bpm [218b/km] 15cal 97/103rpm 186/243W 37.76/41.14kmph
34) 0.47km - 1:00(2:06/km) 130/135bpm [274b/km] 6cal 87/99rpm 117/180W 28.48/30.25kmph
35) 1.56km - 2:30(1:36/km) 130/137bpm [209b/km] 26cal 100/104rpm 184/190W 37.39/52.28kmph
36) 0.32km - 30(1:34/km) 138/140bpm [216b/km] 7cal 103/107rpm 246/253W 38.31/40.28kmph
37) 0.53km - 1:00(1:52/km) 138/142bpm [258b/km] 6cal 87/103rpm 119/249W 32.1/41.18kmph
38) 1.42km - 2:30(1:45/km) 132/140bpm [232b/km] 26cal 100/107rpm 184/188W 34.13/37.85kmph
39) 0.31km - 30(1:38/km) 139/142bpm [226b/km] 7cal 102/104rpm 245/256W 36.91/40.06kmph
40) 0.57km - 1:00(1:46/km) 138/144bpm [243b/km] 6cal 90/106rpm 118/249W 34.09/38.04kmph
41) 1.39km - 2:30(1:48/km) 134/140bpm [240b/km] 26cal 102/107rpm 184/188W 33.45/39.44kmph
42) 0.31km - 30(1:36/km) 141/145bpm [226b/km] 7cal 104/107rpm 245/253W 37.5/39.27kmph
43) 0.47km - 1:00(2:07/km) 139/146bpm [294b/km] 6cal 86/105rpm 119/249W 28.39/39.42kmph
44) 3.2km - 6:40(2:05/km) 116/128bpm [241b/km] 43cal 87/95rpm 114/131W 28.83/37.57kmph
45) 0.8km - 1:37(2:01/km) 136/148bpm [275b/km] 63/98rpm 243/542W 29.63/44.63kmph
9:59 20 40 20 40 20 40 20 40 20 40 20 40 30 2:30 1:00 30 2:30 1:00 30 2:30 1:00 1:00 30 1:30 1:00 1:00 30 1:30 1:00 1:00 30 1:30 1:00 2:30 30 1:00 2:30 30 1:00 2:30 30 1:00 6:40 1:37
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 3% 22% 29% 34% 10%

Splits

Miles Miles Time Time Split Split Mph Mph HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.00 3:36 3:36 16.68 93 77-100 334 71 13-84 112 104-203 6/7
2.00 6:44 3:08 19.16 99 94-106 310 84 80-90 126 118-136 6/4
3.00 9:52 3:08 19.10 105 100-112 330 92 87-99 141 134-153 8/9
4.00 12:50 2:58 20.22 114 107-120 338 91 74-108 168 111-254 9/7
5.00 16:16 3:25 17.53 114 107-121 390 90 11-110 171 111-254 16/6
6.00 18:58 2:42 22.16 124 116-128 336 96 91-102 191 182-253 9/8
7.00 21:31 2:33 23.46 120 108-131 307 93 78-106 171 108-259 6/21
8.00 24:26 2:55 20.59 123 116-130 358 96 89-103 171 103-254 6/6
9.00 27:08 2:42 22.23 128 124-131 345 97 84-104 182 104-252 9/9
10.00 30:06 2:57 20.29 126 112-136 373 96 83-105 176 108-252 9/4
11.00 33:01 2:56 20.48 126 114-136 369 95 76-104 162 106-251 7/7
12.00 35:45 2:43 22.02 134 123-141 365 96 80-104 177 104-252 7/12
13.00 38:56 3:12 18.79 130 110-140 415 99 79-106 190 105-254 18/7
14.00 41:54 2:57 20.32 130 120-135 384 96 84-103 162 113-190 7/18
15.00 44:36 2:43 22.15 134 122-142 363 96 80-107 171 107-253 7/8
16.00 47:18 2:42 22.19 137 128-144 370 100 87-106 188 105-256 7/8
17.00 50:12 2:53 20.77 134 125-140 387 100 86-107 169 113-188 5/5
18.00 53:14 3:02 19.75 132 115-146 401 92 77-107 148 104-253 8/9
19.00 56:40 3:26 17.50 116 102-123 398 88 71-94 116 99-122 10/6
20.00 59:54 3:14 18.54 122 107-148 395 83 53-98 185 25-542 16/6
20.07 1:00:15 21 12.01 146 141-148 729 65 54-72 126 23-216 2/0

Heart

122/148max
  • Show Beats/Mile

Elevation

Asc 183m, Range 20m
Elevation Graph
Biggest Climbs (m) Mph
16 2.9% 13.4
16 2.8% 14.2
15 3.0% 16.4
See your biggest climbs

Power

162W (542 max)
Power Graph
Power Bands

Cadence

92 (110 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 30 2:02 More
800m 1:07 2:15 More
1km 1:25 2:17 More
Mile 2:27 2:27 More
5k 8:25 2:43 More
5 miles 13:44 2:45 More
10k 17:17 2:47 More
10 miles 28:12 2:49 More
Half 37:11 2:50 More
20 miles 59:46 2:59 More

Predictions

Dist Time Per Mile
10 miles 27:51 2:47
20km 35:26 2:51
15 miles 43:39 2:55
20 miles 1:00:02 3:00
40km 1:16:23 3:04
25 miles 1:16:53 3:05
42km 1:20:38 3:05
50 miles 2:45:45 3:19
56 miles 3:07:56 3:21
100 miles 5:57:20 3:34
112 miles 6:45:10 3:37

Bespoke Fields

Amend your bespoke fields
Injuries
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry







Back To Top
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 112,515 Fetchies!
Already a Fetchie? Sign in here