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Thu 6th Feb 2025 at 8:38am by Richard-M

Bike > Zwift
  • Time
    32:10
  • Miles
    11.29
  • Mph
    21.1
  • FBI
    94.67
  • Cals
    319
  • Watts
    190
  • Cadence
    91
  • BPM
    142
  • %MHR
    83.6
  • B/mi
    405
  • Asc(m)
    87
  • Surface
    Road

Notes & Comments

Zwift - 2 by 2 in Makuri Islands
Cleaned/reassembled zwift hub and all ok again... maybe better :)
5x2min efforts with 2 mins recovery
2min@240w; 4x(1min@265w + 1min@310w)

1) 4.01km - 8:01(2:00/km) 120/131bpm [240b/km] 68cal 87/98rpm 148/185W 29.99/41.83kmph
2) 1.24km - 2:00(1:37/km) 141/148bpm [228b/km] 27cal 92/96rpm 239/243W 37.07/41.3kmph
3) 1.14km - 2:00(1:45/km) 140/147bpm [245b/km] 17cal 88/95rpm 156/234W 34.24/39.9kmph
4) 0.63km - 1:00(1:36/km) 142/151bpm [226b/km] 15cal 96/99rpm 262/269W 37.65/41.58kmph
5) 0.72km - 1:00(1:23/km) 155/161bpm [214b/km] 17cal 100/105rpm 309/316W 43.47/47.73kmph
6) 1.15km - 2:00(1:44/km) 150/161bpm [260b/km] 17cal 87/101rpm 156/291W 34.59/42.84kmph
7) 0.63km - 1:00(1:35/km) 146/154bpm [232b/km] 15cal 95/102rpm 263/270W 37.76/42.67kmph
8) 0.69km - 1:00(1:26/km) 159/164bpm [229b/km] 17cal 98/103rpm 309/313W 41.7/42.17kmph
9) 1.07km - 2:00(1:53/km) 151/164bpm [283b/km] 17cal 87/103rpm 156/299W 31.97/41.66kmph
10) 0.65km - 1:00(1:32/km) 149/157bpm [228b/km] 15cal 96/105rpm 262/268W 39.25/40.43kmph
11) 0.7km - 1:00(1:26/km) 163/167bpm [232b/km] 17cal 103/108rpm 308/313W 42.1/44.7kmph
12) 1.12km - 2:00(1:47/km) 158/167bpm [282b/km] 17cal 86/102rpm 156/292W 33.61/42.96kmph
13) 0.65km - 1:00(1:33/km) 154/161bpm [238b/km] 15cal 97/102rpm 262/268W 38.82/41.45kmph
14) 0.7km - 1:00(1:26/km) 164/168bpm [235b/km] 17cal 102/108rpm 309/314W 41.91/43.97kmph
15) 1.14km - 2:00(1:46/km) 158/169bpm [278b/km] 17cal 86/106rpm 156/293W 34.06/42.51kmph
16) 0.86km - 2:00(2:20/km) 138/154bpm [322b/km] 11cal 88/96rpm 100/155W 25.74/37.3kmph
17) 1.07km - 2:09(2:01/km) 136/152bpm [273b/km] 69/125rpm 116/278W 29.83/42.38kmph
8:01 2:00 2:00 1:00 1:00 2:00 1:00 1:00 2:00 1:00 1:00 2:00 1:00 1:00 2:00 2:00 2:09

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.
2.49 8:00 8:00 18.67 120 85-131 386 87 0-98 149 0-185 20/20
3.25 9:59 1:59 23.04 142 129-148 370 93 90-96 239 184-243 4/2
3.95 11:58 1:59 21.25 141 134-147 398 88 81-95 156 148-234 4/6
4.34 12:57 59 23.37 142 133-152 365 97 93-99 263 157-269 5/2
4.78 13:56 59 27.03 156 151-161 346 100 93-105 309 264-316 2/2
5.49 15:55 1:59 21.46 151 141-161 422 88 72-101 156 138-291 6/8
5.88 16:54 59 23.46 146 140-154 373 96 92-102 263 168-270 5/2
6.30 17:53 59 25.91 160 154-164 371 99 94-103 309 267-313 0/0
6.96 19:52 1:59 19.82 152 141-164 460 87 52-103 157 140-299 10/9
7.36 20:52 59 24.43 150 143-157 368 97 93-105 263 161-268 2/2
7.79 21:51 59 26.18 163 157-167 374 104 98-108 309 266-313 2/3
8.48 23:50 1:59 20.83 158 147-167 455 87 56-102 157 142-292 5/5
8.87 24:49 59 24.18 155 147-161 385 97 92-102 262 158-268 1/1
9.30 25:48 59 26.05 165 161-169 380 103 98-108 309 267-314 3/3
10.00 27:47 1:59 21.13 158 148-169 449 87 41-106 156 137-293 5/8
10.52 29:46 1:59 15.94 138 131-154 520 89 77-96 100 72-155 5/2
11.18 31:54 2:08 18.53 137 124-152 444 69 0-125 117 0-278 5/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 169 max Delete HR Trace

  • Cadence Distribution

    91 avge / 125 max

  • Power Distribution

    190W (316 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 32 2:08 More
    800m 1:07 2:14 More
    1km 1:25 2:16 More
    Mile 2:22 2:22 More
    5k 8:02 2:35 More
    5 miles 12:56 2:35 More
    10k 16:11 2:36 More
    10 miles 27:12 2:43 More

  • Predictions

     
    Dist Time Per Mile
    10 miles 28:07 2:49
    20km 35:47 2:53
    15 miles 44:04 2:56
    20 miles 1:00:37 3:02
    40km 1:17:08 3:06
    25 miles 1:17:38 3:06
    42km 1:21:25 3:07
    50 miles 2:47:22 3:21
    56 miles 3:09:46 3:23
    100 miles 6:00:51 3:37
    112 miles 6:49:08 3:39

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