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Sun 5th May 2024 at 1:51pm by AndyS

Bike > wattbike

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Time
48:42
Miles
12.45
Mph
15.3
Pacing
0%
FBI
72.09
Cals
416
Watts
116
Cadence
94
BPM
124
%MHR
77.3
B/mi
484
Surface
Indoor

Notes & Comments

Wattbike: 20 min WU, then 3x5.

5x(20 sec @ 145%, 35 sec @ 50%)
3 min @50%
5x(20 sec @ 145%, 35 sec @ 50%)
3 min @50%
5x(20 sec @ 145%, 35 sec @ 50%)
3 min @50%

1) 12.45mi - 48:42(3:55/mi) 124/147bpm [485b/mi] 416cal 93/130rpm 116/414W

48:42

Pace

12%

80%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	2:07	2:07	14.18	94 76-103	398	81 45-92	102 84-145
1.00	4:08	2:01	14.91	100 96-105	402	90 85-93	101 72-130
1.50	6:04	1:57	15.42	104 98-112	405	93 89-98	111 79-161
2.00	7:53	1:48	16.61	115 111-121	415	97 92-101	132 102-179
2.50	9:35	1:43	17.53	124 121-129	425	101 97-105	149 109-187
3.00	11:15	1:40	18.02	133 129-136	443	103 99-105	160 118-208
3.50	12:52	1:37	18.57	139 135-144	449	109 103-120	174 121-239
4.00	14:44	1:52	16.08	136 122-147	507	90 60-113	125 74-261
4.50	16:39	1:55	15.68	127 121-134	486	98 77-127	126 4-361
5.00	18:34	1:55	15.65	126 120-129	483	93 60-122	116 60-377
5.50	20:33	1:59	15.13	115 111-120	456	92 89-96	101 71-137
6.00	22:27	1:54	15.80	126 113-138	478	100 86-130	128 16-318
6.50	24:21	1:55	15.71	136 130-139	520	102 84-125	127 54-295
7.00	26:15	1:53	15.88	138 134-141	522	102 46-130	132 2-297
7.50	28:29	2:15	13.37	120 112-134	538	90 51-96	80 39-142
8.00	30:21	1:52	16.07	129 109-139	482	103 36-130	140 6-414
8.50	32:15	1:54	15.82	137 131-141	520	100 33-125	132 16-347
9.00	34:11	1:55	15.60	140 134-143	539	99 50-125	125 32-387
9.50	36:26	2:15	13.33	122 114-136	549	90 86-95	78 53-121
10.00	38:16	1:51	16.28	128 116-134	472	98 58-127	140 20-356
10.50	40:22	2:06	14.34	133 127-137	556	91 25-125	108 5-351
11.00	42:19	1:57	15.38	131 124-137	511	98 18-122	119 1-289
11.50	44:32	2:14	13.47	125 110-137	557	85 31-93	80 20-122
12.00	46:46	2:14	13.46	111 107-114	495	80 46-89	74 22-116
12.45	48:42	1:56	13.82	112 108-116	486	83 70-92	90 56-136

Heart

124/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

116W (414 max)

Power Graph

Power Bands

Cadence

94 (130 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
100m	10	2:47	More
200m	22	2:53	More
400m	46	3:04	More
800m	1:34	3:10	More
1km	1:59	3:11	More
Mile	3:15	3:15	More
5k	10:58	3:32	More
5 miles	18:12	3:38	More
10k	22:56	3:42	More
10 miles	38:08	3:49	More

Predictions

Dist	Time	Per Mile
10 miles	38:07	3:49
20km	48:36	3:55
15 miles	59:59	4:00
20 miles	1:22:46	4:08
40km	1:45:32	4:15
25 miles	1:46:14	4:15
42km	1:51:28	4:16
50 miles	3:50:41	4:37
56 miles	4:21:52	4:41
100 miles	8:20:57	5:01
112 miles	9:28:40	5:05

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