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Distance
13.97km
Duration
4:00hrs:min
Avg. Speed
3.5km/h
Elevation Gained
451m
Photos
1taken during workout
Key Insights
📉
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
🔥
Threshold Training
Strong effort with 45% in Zone 4. This improves your lactate threshold and race pace.
🏞️
Rolling Terrain
Good work on 1480ft of climbing. The varied terrain adds extra challenge.
🌟
Great Distance
You covered 8.7mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Threshold Warrior
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Performance Trend
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vs Your Average
+0:00
(%)
📊Performance Over Time
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This workout
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Previous Attempts
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12%
33%
45%
10%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light30s
88-106 bpm0.3%
Z2
Light21:53
106-123 bpm12.0%
Z3
Moderate60:58
123-141 bpm33.5%
Z4
Hard81:24
141-158 bpm44.7%
Z5
Maximum17:30
158-194 bpm9.6%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
8:28
8:24
/km
↘-2.2%-22mDownhill
2
1.0 km
33:59
33:50
/km
↘-4.9%-49mDownhill
3
1.0 km
6:42
6:41
/km
⤴+7.0%+70mSteep Climb
4
1.0 km
12:39
12:37
/km
→+0.6%+6mFlat
5
1.0 km
11:03
11:01
/km
→+1.3%+13mFlat
6
1.0 km
29:19
29:14
/km
7
1.0 km
22:33
22:31
/km
→+0.5%+5mFlat
8
1.0 km
11:51
11:49
/km
→-0.9%-9mFlat
9
1.0 km
7:29
7:28
/km
↘-2.3%-23mDownhill
10
1.0 km
65:44
65:40 ↓
/km
→+1.9%+19mFlat
11
1.0 km
13:42
13:41
/km
→-0.9%-9mFlat
12
1.0 km
5:47
5:46
/km
→-0.5%-5mFlat
13
1.0 km
4:44
4:43 ↑
/km
→-0.3%-3mFlat
14
1.0 km
6:21
6:32
/km
→+1.1%+11mFlat
↑Fastest split
↓Slowest split
📍Click a split to highlight on map
1
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