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Distance
11.53km
Duration
1:32hrs:min
Avg. Speed
7.5km/h
Elevation Gained
203m
Photos
4taken during workout
Key Insights
đ
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
âĄ
High Intensity
You pushed hard with 100% in Zone 5. Great for VO2 max improvements!
đ
Great Distance
You covered 7.2mi! Building solid endurance.
đ Achievements Unlocked
đ
Maximum Effort
đĄ Recommendations
đĄ
Try starting 10-15 seconds per mile slower to maintain pace throughout.
đĄ
Make sure to follow with easy recovery days.
Your Rank
#9 of 9
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+46:27
(100.4%)
đPerformance Over Time
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This workout
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Previous Attempts
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+7 more attempts on this route
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100%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
75-89 bpm0.0%
Z2
Light0:00
89-104 bpm0.0%
Z3
Moderate0:00
104-119 bpm0.0%
Z4
Hard0:00
119-134 bpm0.0%
Z5
Maximum92:50
134-164 bpm100.0%
đClick a zone to highlight on map
âšī¸
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
6:01
6:00 â
/km
â-0.8%-8mFlat
2
1.0 km
7:14
7:13
/km
â-0.2%-2mFlat
3
1.0 km
7:57
7:55
/km
4
1.0 km
8:02
8:01
/km
â+0.5%+5mFlat
5
1.0 km
9:06
9:05 â
/km
â+0.9%+9mFlat
6
1.0 km
8:38
8:37
/km
â-0.4%-4mFlat
7
1.0 km
8:32
8:31
/km
â+0.6%+6mFlat
8
1.0 km
8:50
8:49
/km
â-0.4%-4mFlat
9
1.0 km
8:29
8:28
/km
â-0.8%-8mFlat
10
1.0 km
8:14
8:13
/km
â-0.6%-6mFlat
11
1.0 km
8:04
8:03
/km
â+0.3%+3mFlat
12
0.5 km
3:38
7:00
/km
â+1.9%+10mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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