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Fri 7th Feb 2025 at 9:04am by Richard-M

Bike > Road Biking
  • Time
    40:59
  • Miles
    12.35
  • Mph
    18.1
  • FBI
    81.34
  • Cals
    403
  • Watts
    184
  • Cadence
    91
  • BPM
    134
  • %MHR
    78.8
  • B/mi
    445
  • Asc(m)
    301
  • Hillscore
    24
  • Surface
    Road

Notes & Comments

Zwift - Step By Step in Yorkshire 6 laps
WU, 3 30s primers
2x (5x90s on 30s off @265w,270w,275w,280w, 285w) 5 min rcovery
nice

1) 2.37km - 5:01(2:07/km) 108/119bpm [228b/km] 42cal 81/93rpm 148/177W 28.37/56.22kmph
2) 0.24km - 30(2:04/km) 122/124bpm [253b/km] 6cal 94/99rpm 228/234W 28.97/35.99kmph
3) 0.16km - 30(3:08/km) 122/125bpm [382b/km] 3cal 88/98rpm 123/225W 19.16/26.36kmph
4) 0.3km - 30(1:42/km) 122/127bpm [207b/km] 6cal 98/102rpm 244/254W 35.41/41.49kmph
5) 0.35km - 30(1:25/km) 124/128bpm [177b/km] 3cal 87/102rpm 126/235W 42.12/42.44kmph
6) 0.44km - 30(1:08/km) 123/129bpm [139b/km] 7cal 103/107rpm 266/278W 52.93/61.49kmph
7) 0.29km - 30(1:45/km) 127/131bpm [222b/km] 3cal 86/107rpm 123/243W 34.36/46.21kmph
8) 0.82km - 2:00(2:26/km) 111/122bpm [271b/km] 13cal 86/92rpm 119/130W 24.58/47.5kmph
9) 0.69km - 1:30(2:10/km) 128/143bpm [277b/km] 22cal 97/103rpm 263/269W 27.75/39kmph
10) 0.25km - 30(2:00/km) 140/144bpm [280b/km] 3cal 83/98rpm 125/249W 29.96/34.6kmph
11) 1.16km - 1:30(1:18/km) 139/145bpm [180b/km] 23cal 100/105rpm 267/273W 46.45/64.71kmph
12) 0.25km - 30(2:00/km) 141/146bpm [283b/km] 3cal 79/98rpm 124/244W 29.91/41.49kmph
13) 0.87km - 1:30(1:44/km) 143/150bpm [247b/km] 23cal 99/104rpm 273/279W 34.73/51.83kmph
14) 0.2km - 30(2:33/km) 146/150bpm [372b/km] 3cal 88/95rpm 128/251W 23.52/29.64kmph
15) 0.89km - 1:30(1:41/km) 146/154bpm [245b/km] 23cal 101/104rpm 278/284W 35.68/48.65kmph
16) 0.43km - 30(1:10/km) 150/154bpm [175b/km] 3cal 79/98rpm 127/254W 51.39/58.53kmph
17) 1.04km - 1:30(1:27/km) 150/156bpm [217b/km] 24cal 101/105rpm 282/289W 41.55/54.8kmph
18) 0.19km - 30(2:38/km) 152/156bpm [401b/km] 3cal 86/90rpm 125/262W 22.77/37.06kmph
19) 2.15km - 5:00(2:20/km) 127/148bpm [295b/km] 34cal 82/93rpm 119/125W 25.8/56.83kmph
20) 0.87km - 1:30(1:43/km) 143/153bpm [246b/km] 22cal 98/102rpm 263/268W 34.89/53.53kmph
21) 0.19km - 30(2:42/km) 151/154bpm [407b/km] 3cal 85/94rpm 127/251W 22.26/27.42kmph
22) 0.78km - 1:30(1:56/km) 151/156bpm [292b/km] 22cal 105/110rpm 267/274W 31.05/41.83kmph
23) 0.34km - 30(1:28/km) 153/156bpm [224b/km] 3cal 79/97rpm 125/248W 40.9/41.64kmph
24) 1.13km - 1:30(1:20/km) 153/158bpm [204b/km] 23cal 103/106rpm 273/279W 45.08/62.1kmph
25) 0.29km - 30(1:43/km) 154/159bpm [265b/km] 3cal 77/101rpm 127/244W 34.83/53.81kmph
26) 0.75km - 1:30(2:01/km) 155/162bpm [311b/km] 23cal 101/105rpm 278/285W 29.86/41.13kmph
27) 0.17km - 30(2:58/km) 159/161bpm [471b/km] 3cal 84/105rpm 126/259W 20.26/38.1kmph
28) 1.1km - 1:30(1:22/km) 157/162bpm [215b/km] 24cal 101/105rpm 282/291W 43.91/63.52kmph
29) 0.18km - 30(2:49/km) 158/162bpm [446b/km] 3cal 81/96rpm 125/267W 21.25/38.47kmph
30) 0.81km - 5:00(6:10/km) 126/153bpm [778b/km] 27cal 85/124rpm 97/122W 9.72/20.74kmph
31) 0.2km - 58(4:51/km) 123/133bpm [596b/km] 72/128rpm 129/273W 12.38/18.23kmph
5:01 30 30 30 30 30 30 2:00 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 5:00 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 5:00 58

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Multigraph

  • Pace
  • Elev
  • Cadence
  • HR
  • B/mi
  • Power
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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.
1.47 5:00 5:00 17.68 109 68-119 370 81 14-93 149 106-177 33/32
1.62 5:29 29 18.03 122 119-125 406 95 90-99 228 177-234 6/1
1.72 5:59 29 11.92 122 118-125 614 88 85-98 124 117-225 2/1
1.90 6:28 29 22.20 123 118-127 332 99 88-102 245 130-254 1/4
2.11 6:57 29 26.18 124 119-128 284 87 78-102 127 116-235 0/7
2.38 7:26 29 33.11 124 119-129 225 104 89-107 266 140-278 1/14
2.55 7:55 29 21.02 127 122-131 362 87 80-107 124 112-243 5/0
3.05 9:55 1:59 15.27 112 106-122 440 87 82-92 120 114-145 15/13
3.48 11:24 1:29 17.33 129 107-143 447 98 85-103 264 145-269 17/1
3.63 11:53 29 18.71 140 134-144 449 84 77-98 126 117-249 2/2
4.35 13:22 1:29 28.97 140 132-146 290 101 88-105 268 136-273 5/24
4.50 13:51 29 18.48 142 137-146 461 80 33-98 125 109-244 3/5
5.03 15:21 1:29 21.52 143 136-150 399 100 88-104 273 131-279 19/7
5.15 15:50 29 14.50 146 143-150 604 89 77-95 129 118-251 3/0
5.70 17:19 1:29 22.24 147 141-154 397 101 94-104 278 138-284 10/10
5.96 17:48 29 31.99 150 146-154 281 80 9-98 127 106-254 0/17
6.60 19:17 1:29 25.75 151 144-156 352 101 89-105 282 128-289 15/13
6.71 19:46 29 13.80 152 148-156 661 86 82-90 126 119-262 7/0
8.05 24:46 4:59 16.05 128 117-148 479 83 64-93 120 106-146 24/28
8.59 26:15 1:29 21.78 143 125-154 394 99 92-102 263 146-268 17/13
8.70 26:44 29 13.71 151 147-154 661 86 80-98 127 118-251 4/0
9.18 28:13 1:29 19.38 151 146-156 467 106 97-110 267 130-274 14/4
9.38 28:42 29 25.45 153 150-156 361 80 73-97 126 116-248 0/7
10.08 30:12 1:29 28.04 154 147-159 330 103 88-106 273 132-279 7/27
10.25 30:41 29 21.20 155 152-159 439 78 22-101 128 110-244 7/2
10.71 32:10 1:29 18.58 156 150-162 504 102 87-105 278 137-285 17/1
10.81 32:39 29 12.17 159 156-161 784 85 78-105 126 107-259 7/0
11.49 34:08 1:29 27.47 158 153-162 345 101 84-105 282 137-291 10/26
11.59 34:38 29 12.79 159 153-162 746 82 71-96 125 106-267 7/0
12.09 39:37 5:00 6.03 127 111-153 1265 85 25-124 97 66-122 33/0
12.22 40:34 57 7.74 124 112-133 962 73 0-128 129 0-273 7/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Mph
    55 4.4% 7.3
    30 2.6% 12.4
    30 2.6% 17.1
    30 2.6% 17.9
    30 2.6% 18.0
    30 2.6% 14.4

  • Cadence Distribution

    91 avge / 128 max

  • Power Distribution

    184W (291 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 25 1:42 More
    800m 56 1:53 More
    1km 1:13 1:57 More
    Mile 2:07 2:07 More
    5k 7:48 2:31 More
    5 miles 13:38 2:44 More
    10k 17:44 2:51 More
    10 miles 28:56 2:54 More

  • Predictions

     
    Dist Time Per Mile
    10 miles 32:26 3:15
    20km 41:16 3:19
    15 miles 50:50 3:23
    20 miles 1:09:56 3:30
    40km 1:28:58 3:35
    25 miles 1:29:33 3:35
    42km 1:33:55 3:36
    50 miles 3:13:04 3:52
    56 miles 3:38:54 3:55
    100 miles 6:56:14 4:10
    112 miles 7:51:56 4:13

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