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Thu 20th Feb 2025 at 9:53am by Richard-M

Bike > Zwift
  • Time
    36:33
  • Miles
    12.54
  • Mph
    20.6
  • FBI
    92.58
  • Cals
    360
  • Watts
    182
  • Cadence
    86
  • BPM
    127
  • %MHR
    74.5
  • B/mi
    369
  • Asc(m)
    182
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Zwift - Elevate and Escalate on Scotland Smash in Scotland
30 mins of gentle ramp from 120w to 225w, 5min CD
Hard as no resting

1) 2.28km - 5:01(2:12/km) 103/113bpm [227b/km] 40cal 80/90rpm 141/168W 27.22/48.38kmph
2) 2.94km - 5:00(1:42/km) 117/125bpm [199b/km] 49cal 88/92rpm 173/183W 35.28/54.35kmph
3) 2.72km - 5:00(1:50/km) 124/132bpm [228b/km] 53cal 89/97rpm 185/195W 32.69/52.14kmph
4) 3.07km - 5:00(1:38/km) 130/135bpm [212b/km] 56cal 86/92rpm 197/207W 36.79/54.8kmph
5) 2.57km - 5:00(1:57/km) 136/141bpm [265b/km] 59cal 86/93rpm 207/217W 30.81/44.94kmph
6) 3.2km - 5:00(1:34/km) 141/148bpm [220b/km] 62cal 79/92rpm 216/230W 38.42/54.93kmph
7) 2.77km - 5:00(1:48/km) 130/151bpm [234b/km] 41cal 84/93rpm 145/226W 33.27/49.59kmph
8) 0.63km - 1:32(2:25/km) 130/140bpm [315b/km] 79/119rpm 161/430W 24.76/44.86kmph
5:01 5:00 5:00 5:00 5:00 5:00 5:00 1:32

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.
1.41 5:00 5:00 16.97 104 75-113 368 81 0-90 142 0-168 26/26
3.23 9:59 4:59 21.90 118 111-125 323 88 84-92 174 166-183 20/16
4.92 14:58 4:59 20.33 124 118-132 366 90 84-97 185 177-195 26/31
6.82 19:57 4:59 22.87 131 124-135 344 87 82-92 198 189-207 19/35
8.41 24:56 4:59 19.13 137 132-141 430 87 80-93 207 195-217 37/8
10.40 29:55 4:59 23.90 142 131-148 356 80 62-92 217 197-230 23/34
12.11 34:54 4:59 20.67 130 117-151 377 85 56-93 146 119-226 18/32
12.50 36:25 1:31 +1 15.30 130 119-140 510 80 0-119 162 0-430 14/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Mph
    23 1.6% 18.5
    16 1.7% 14.2
    16 3.8% 14.2
    16 3.7% 13.7
    15 1.2% 16.7
    15 1.2% 17.6

  • Cadence Distribution

    86 avge / 119 max

  • Power Distribution

    182W (430 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 29 1:56 More
    800m 1:00 2:01 More
    1km 1:17 2:03 More
    Mile 2:14 2:14 More
    5k 8:13 2:39 More
    5 miles 13:40 2:44 More
    10k 16:55 2:43 More
    10 miles 28:04 2:48 More

  • Predictions

     
    Dist Time Per Mile
    10 miles 28:26 2:51
    20km 36:11 2:55
    15 miles 44:35 2:58
    20 miles 1:01:19 3:04
    40km 1:18:01 3:08
    25 miles 1:18:31 3:08
    42km 1:22:21 3:09
    50 miles 2:49:17 3:23
    56 miles 3:11:57 3:26
    100 miles 6:04:58 3:39
    112 miles 6:53:49 3:42

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