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Tue 11th Jul 2023 at 5:36pm by Oranj

Bike > Zwift
  • Time
    1:21:02
  • Miles
    31.11
  • Mph
    23
  • FBI
    107.31
  • Cals
    904
  • Watts
    205
  • Cadence
    93
  • BPM
    139
  • %MHR
    82.5
  • B/mi
    361
  • Asc(m)
    157
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

10x4min (2min) @ 255W (106%)

===
1) 4.59km - 8:01(1:45/km) 115/124bpm [201b/km] 75cal 87/91rpm 164/276W 34.35/41.64kmph
2) 0.22km - 20(1:31/km) 123/124bpm [186b/km] 5cal 98/101rpm 276/303W 39.65/40.3kmph
3) 0.59km - 1:00(1:42/km) 129/134bpm [220b/km] 8cal 88/102rpm 150/302W 35.24/40.53kmph
4) 0.18km - 20(1:52/km) 122/125bpm [227b/km] 5cal 103/106rpm 274/301W 32.28/38.94kmph
5) 0.67km - 1:00(1:29/km) 128/133bpm [190b/km] 8cal 89/106rpm 153/307W 40.4/45.36kmph
6) 0.59km - 1:00(1:42/km) 115/118bpm [196b/km] 8cal 88/91rpm 154/171W 35.23/36.96kmph
7) 2.67km - 4:00(1:30/km) 141/148bpm [211b/km] 58cal 95/100rpm 253/277W 40.05/44.19kmph
8) 0.97km - 2:00(2:04/km) 129/147bpm [267b/km] 17cal 86/93rpm 152/258W 29.03/41.22kmph
9) 2.81km - 4:00(1:25/km) 142/149bpm [202b/km] 58cal 97/101rpm 253/277W 42.2/58.34kmph
10) 1.19km - 2:00(1:41/km) 130/149bpm [219b/km] 17cal 88/99rpm 152/267W 35.64/40.52kmph
11) 2.38km - 4:00(1:41/km) 144/151bpm [242b/km] 58cal 97/101rpm 253/276W 35.71/41.25kmph
12) 1.1km - 2:00(1:49/km) 132/151bpm [240b/km] 17cal 87/98rpm 152/257W 33/38.94kmph
13) 2.82km - 4:00(1:25/km) 145/152bpm [206b/km] 58cal 96/108rpm 253/277W 42.33/46.53kmph
14) 1.23km - 2:00(1:38/km) 134/152bpm [218b/km] 17cal 86/98rpm 153/277W 36.82/41.39kmph
15) 2.83km - 4:00(1:25/km) 146/154bpm [207b/km] 58cal 98/104rpm 253/279W 42.41/49.94kmph
16) 1.19km - 2:00(1:41/km) 135/153bpm [227b/km] 17cal 86/99rpm 151/244W 35.64/43.57kmph
17) 2.63km - 4:00(1:31/km) 148/154bpm [225b/km] 58cal 99/102rpm 253/276W 39.52/51.36kmph
18) 1.33km - 2:00(1:30/km) 137/154bpm [206b/km] 17cal 87/100rpm 153/239W 39.83/54kmph
19) 2.53km - 4:00(1:35/km) 150/157bpm [238b/km] 58cal 99/106rpm 253/276W 37.88/41.75kmph
20) 0.92km - 2:00(2:10/km) 139/156bpm [302b/km] 16cal 88/103rpm 148/265W 27.6/31.22kmph
21) 2.67km - 4:00(1:30/km) 151/158bpm [226b/km] 58cal 101/105rpm 253/314W 40.1/46.26kmph
22) 1.2km - 2:00(1:40/km) 139/158bpm [233b/km] 16cal 86/102rpm 148/251W 35.86/40.78kmph
23) 2.75km - 4:00(1:27/km) 152/159bpm [221b/km] 58cal 101/105rpm 254/318W 41.3/46.87kmph
24) 1.17km - 2:00(1:43/km) 141/158bpm [241b/km] 16cal 87/102rpm 147/238W 35.08/42.64kmph
25) 2.72km - 4:00(1:28/km) 153/160bpm [225b/km] 58cal 101/107rpm 254/318W 40.77/44.94kmph
26) 0.8km - 2:00(2:30/km) 142/160bpm [355b/km] 16cal 90/106rpm 147/252W 23.97/36.92kmph
27) 3.43km - 5:20(1:33/km) 131/133bpm [204b/km] 49cal 88/94rpm 162/209W 38.57/54.88kmph
28) 1.89km - 4:01(2:07/km) 130/133bpm [276b/km] 83/91rpm 146/212W 28.27/36.94kmph
8:01 20 1:00 20 1:00 1:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 5:20 4:01

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.
2.85 7:59 7:59 21.44 116 70-124 325 87 39-91 165 92-276 7/6
2.98 8:18 19 24.66 123 122-125 299 99 88-102 278 182-303 0/0
3.34 9:17 59 21.84 129 122-134 354 89 85-102 151 70-302 3/0
3.45 9:36 19 20.20 122 121-126 362 104 89-106 276 153-307 1/1
3.86 10:35 59 25.12 128 118-133 306 90 85-106 154 109-307 1/4
4.22 11:34 59 21.87 116 114-118 318 89 86-91 155 135-171 0/1
5.87 15:33 3:59 24.90 142 116-148 342 96 88-100 254 147-277 3/3
6.47 17:32 1:59 17.97 129 116-147 431 87 82-93 152 111-258 12/2
8.21 21:31 3:59 26.27 142 116-149 324 97 90-101 254 153-277 7/36
8.94 23:30 1:59 22.12 131 119-149 355 89 86-99 153 99-267 0/0
10.42 27:29 3:59 22.19 144 119-151 389 97 91-101 254 150-276 20/2
11.09 29:29 1:59 20.48 133 120-151 390 88 85-98 153 110-257 4/1
12.84 33:28 3:59 26.33 145 121-152 330 97 90-108 254 165-277 2/5
13.60 35:27 1:59 22.86 135 123-152 354 87 82-98 153 128-277 0/0
15.35 39:26 3:59 26.37 147 123-154 334 99 90-104 254 155-279 6/6
16.08 41:25 1:59 22.10 136 123-153 369 87 82-99 152 106-244 3/1
17.71 45:24 3:59 24.59 148 125-154 361 100 89-102 254 155-276 17/21
18.53 47:23 1:59 24.71 138 122-154 335 88 84-100 153 132-239 2/18
20.09 51:22 3:59 23.55 150 123-157 382 100 90-106 254 155-276 10/1
20.66 53:21 1:59 17.14 139 126-156 487 89 86-103 149 114-265 8/0
22.32 57:20 3:59 24.94 152 127-158 366 101 92-105 254 147-314 7/5
23.05 59:19 1:59 22.25 139 126-158 375 87 80-102 148 107-251 1/2
24.76 1:03:18 3:59 25.68 152 126-159 355 102 89-105 254 157-318 6/5
25.48 1:05:17 1:59 21.76 141 127-158 389 87 79-102 148 125-238 1/1
27.16 1:09:16 3:59 25.35 154 129-160 364 102 90-107 254 156-318 5/5
27.65 1:11:15 1:59 14.83 142 129-160 575 90 80-106 148 123-252 14/0
29.78 1:16:34 5:19 23.99 131 128-133 328 89 84-94 162 96-209 2/36
30.95 1:20:34 4:00 +1 17.55 130 123-133 445 84 0-91 146 0-212 17/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Mph
    15 1.4% 17.3
    15 1.4% 21.6
    15 1.4% 16.8

  • Cadence Distribution

    93 avge / 108 max

  • Power Distribution

    205W (318 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 28 1:54 More
    800m 59 1:58 More
    1km 1:14 2:00 More
    Mile 2:05 2:05 More
    5k 7:21 2:22 More
    5 miles 11:57 2:23 More
    10k 14:59 2:25 More
    10 miles 24:34 2:27 More
    Half 32:15 2:28 More
    20 miles 49:55 2:30 More
    Mara 1:06:16 2:32 More
    50k 1:20:40 2:36 More

  • Predictions

     
    Dist Time Per Mile
    10 miles 24:53 2:29
    20km 31:12 2:31
    15 miles 37:57 2:32
    20 miles 51:11 2:34
    40km 1:04:10 2:35
    25 miles 1:04:33 2:35
    42km 1:07:30 2:35
    50 miles 2:12:44 2:39
    56 miles 2:29:20 2:40
    100 miles 4:32:56 2:44
    112 miles 5:07:04 2:45

Bespoke Fields

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