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Wed 5th Feb 2025 at 5:00pm by wolves1877

Bike > Zwift
  • Time
    41:28
  • Miles
    12.67
  • Mph
    18.3
  • FBI
    78.31
  • Cals
    320
  • Watts
    145
  • Cadence
    92
  • BPM
    128
  • %MHR
    75
  • B/mi
    420
  • Asc(m)
    150
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Sir Chris Hoy - Kieran Work Out. Hard Work

1) 1.81mi - 5:00(2:46/mi) 113/123bpm [313b/mi] 42cal 86/93rpm 130/152W 21.69/29.23mph
2) 0.1mi - 15(2:28/mi) 125/127bpm [309b/mi] 3cal 101/107rpm 245/266W 24.28/25.13mph
3) 0.19mi - 45(3:59/mi) 126/128bpm [501b/mi] 5cal 91/100rpm 136/263W 15.08/22.09mph
4) 0.1mi - 15(2:31/mi) 127/130bpm [319b/mi] 3cal 104/110rpm 237/266W 23.87/26.79mph
5) 0.27mi - 45(2:47/mi) 127/131bpm [353b/mi] 5cal 90/100rpm 136/264W 21.59/27.83mph
6) 0.11mi - 15(2:19/mi) 127/131bpm [295b/mi] 3cal 102/106rpm 246/268W 25.82/29.64mph
7) 0.28mi - 45(2:39/mi) 128/132bpm [339b/mi] 5cal 88/104rpm 135/262W 22.62/29.67mph
8) 1.06mi - 4:00(3:46/mi) 116/126bpm [436b/mi] 25cal 87/99rpm 109/130W 15.95/28.41mph
9) 0.07mi - 10(2:27/mi) 124/129bpm [304b/mi] 4cal 107/112rpm 459/667W 24.51/26.31mph
10) 0.82mi - 3:00(3:39/mi) 124/136bpm [453b/mi] 18cal 95/108rpm 112/635W 16.42/27.86mph
11) 0.36mi - 1:00(2:47/mi) 122/130bpm [339b/mi] 9cal 87/94rpm 171/176W 21.58/27.19mph
12) 0.27mi - 1:00(3:39/mi) 133/137bpm [486b/mi] 11cal 89/91rpm 193/196W 16.41/22.45mph
13) 0.28mi - 45(2:42/mi) 140/145bpm [377b/mi] 9cal 92/95rpm 223/225W 22.26/27.27mph
14) 0.27mi - 45(2:48/mi) 148/153bpm [414b/mi] 10cal 99/104rpm 243/246W 21.44/26.41mph
15) 0.1mi - 15(2:24/mi) 155/158bpm [373b/mi] 5cal 104/109rpm 391/486W 24.94/26.23mph
16) 1.09mi - 4:00(3:39/mi) 130/158bpm [475b/mi] 24cal 93/97rpm 109/320W 16.42/26.73mph
17) 0.48mi - 1:00(2:05/mi) 125/131bpm [261b/mi] 9cal 91/95rpm 171/176W 28.74/32.38mph
18) 0.18mi - 1:00(5:32/mi) 134/138bpm [741b/mi] 11cal 91/96rpm 193/195W 10.84/17.3mph
19) 0.34mi - 45(2:14/mi) 141/145bpm [314b/mi] 9cal 92/96rpm 223/226W 26.91/35.76mph
20) 0.33mi - 45(2:16/mi) 149/152bpm [338b/mi] 10cal 99/102rpm 243/245W 26.45/30.31mph
21) 0.08mi - 15(2:58/mi) 153/155bpm [454b/mi] 4cal 100/101rpm 303/369W 20.22/21.65mph
22) 1.17mi - 4:00(3:25/mi) 132/155bpm [450b/mi] 25cal 96/101rpm 109/148W 17.59/28.97mph
23) 0.27mi - 1:00(3:41/mi) 130/137bpm [478b/mi] 9cal 95/102rpm 172/175W 16.32/19.89mph
24) 0.33mi - 1:00(3:04/mi) 141/144bpm [433b/mi] 11cal 95/97rpm 193/196W 19.54/24.66mph
25) 0.3mi - 45(2:32/mi) 147/152bpm [372b/mi] 9cal 95/98rpm 223/225W 23.68/29.15mph
26) 0.22mi - 45(3:27/mi) 155/158bpm [536b/mi] 10cal 99/101rpm 243/247W 17.36/25.01mph
27) 0.1mi - 15(2:37/mi) 160/163bpm [419b/mi] 6cal 101/106rpm 479/550W 22.9/25.35mph
28) 1.11mi - 5:00(4:31/mi) 130/165bpm [587b/mi] 26cal 91/101rpm 91/561W 13.29/25.78mph
29) 0.58mi - 2:03(3:32/mi) 115/119bpm [406b/mi] 69/101rpm 67/158W 16.98/22.18mph
5:00 15 45 15 45 15 45 4:00 10 3:00 1:00 1:00 45 45 15 4:00 1:00 1:00 45 45 15 4:00 1:00 1:00 45 45 15 5:00 2:03

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Mph Mph HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.81 4:59 4:59 21.76 113 104-123 312 86 76-93 130 109-152 4/30
1.90 5:13 14 24.29 125 123-127 309 101 91-107 246 151-266 1/0
2.08 5:57 44 14.90 126 125-128 507 91 89-100 137 128-263 4/3
2.18 6:11 14 24.00 128 125-130 320 104 96-110 238 130-266 0/2
2.44 6:55 44 21.49 128 125-131 357 91 86-100 137 128-264 2/3
2.54 7:09 14 26.11 128 125-131 294 103 96-106 247 131-268 0/4
2.82 7:53 44 22.46 128 125-132 342 88 84-104 135 128-262 2/1
3.87 11:52 3:59 15.94 117 113-126 440 88 64-99 110 106-130 17/17
3.94 12:01 9 24.52 125 122-129 306 107 96-112 460 110-667 0/0
4.75 15:00 2:59 16.36 124 116-136 455 95 81-108 113 0-635 13/4
5.11 15:59 59 21.75 123 116-130 339 87 81-94 172 110-176 3/6
5.37 16:58 59 16.41 134 130-137 490 89 86-91 193 175-196 6/0
5.65 17:42 44 22.27 140 135-145 377 92 89-95 223 194-225 3/2
5.91 18:26 44 21.33 149 145-153 419 100 94-104 244 224-246 3/1
6.00 18:40 14 24.83 156 153-158 377 104 98-109 392 245-486 1/0
7.09 22:39 3:59 16.39 130 120-158 476 93 75-97 110 12-320 14/12
7.56 23:38 59 28.82 126 121-131 262 92 88-95 172 110-176 4/19
7.74 24:37 59 10.78 134 131-138 746 91 87-96 194 174-195 12/0
8.07 25:21 44 27.12 142 138-145 314 92 87-96 223 195-226 0/12
8.40 26:05 44 26.42 149 145-152 338 100 95-102 243 225-245 3/6
8.47 26:19 14 20.10 154 152-155 460 100 97-101 294 148-369 2/0
9.64 30:18 3:59 17.59 133 123-155 454 96 90-101 109 74-148 13/18
9.91 31:17 59 16.26 130 125-137 480 95 92-102 173 109-175 6/0
10.23 32:16 59 19.53 141 137-144 433 95 89-97 194 174-196 6/2
10.52 33:00 44 23.88 148 143-152 372 95 91-98 224 194-225 1/6
10.73 33:44 44 17.18 155 152-158 541 99 94-101 244 225-248 8/0
10.82 33:58 14 23.17 160 158-164 414 101 95-106 484 247-561 0/0
11.92 38:57 4:59 13.26 130 115-165 588 92 69-101 92 0-561 21/3
12.50 40:59 2:02 +1 17.03 116 109-119 409 69 0-101 67 0-158 0/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Mph
    16 3.8% 12.8
    15 1.2% 11.6
    15 1.2% 14.6
    15 2.5% 10.7
    15 2.5% 12.5

  • Cadence Distribution

    92 avge / 112 max

  • Power Distribution

    145W (667 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 29 1:55 More
    800m 1:02 2:04 More
    1km 1:19 2:08 More
    Mile 2:23 2:23 More
    5k 9:08 2:56 More
    5 miles 15:16 3:03 More
    10k 19:18 3:06 More
    10 miles 31:15 3:08 More

  • Predictions

     
    Dist Time Per Mile
    10 miles 32:16 3:14
    20km 40:38 3:16
    15 miles 49:36 3:18
    20 miles 1:07:16 3:22
    40km 1:24:42 3:24
    25 miles 1:25:14 3:25
    42km 1:29:12 3:25
    50 miles 2:57:41 3:33
    56 miles 3:20:22 3:35
    100 miles 6:10:28 3:42
    112 miles 6:57:46 3:44
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