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Distance
14.55km
Duration
3:40hrs:min
Avg. Speed
4.0km/h
Elevation Gained
457m
Photos
10taken 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 76% in Zone 5. Great for VO2 max improvements!
đī¸
Rolling Terrain
Good work on 1499ft of climbing. The varied terrain adds extra challenge.
đ
Great Distance
You covered 9.0mi! 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
#8 of 8
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+119:37
(118.5%)
đPerformance Over Time
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Previous Attempts
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+3 more attempts on this route
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24%
76%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
71-85 bpm0.0%
Z2
Light0:00
85-99 bpm0.0%
Z3
Moderate0:00
99-114 bpm0.0%
Z4
Hard52:53
114-128 bpm24.0%
Z5
Maximum167:48
128-156 bpm76.0%
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
12:47
12:46
/km
â+4.5%+45mUphill
2
1.0 km
23:29
23:28
/km
â+0.2%+2mFlat
3
1.0 km
10:18
10:17
/km
â-3.0%-30mDownhill
4
1.0 km
10:02
10:01
/km
â+0.1%+1mFlat
5
1.0 km
11:50
11:49
/km
â+0.8%+8mFlat
6
1.0 km
7:40
7:39
/km
â+2.0%+21mUphill
7
1.0 km
23:06
23:05
/km
â+1.0%+10mFlat
8
1.0 km
26:51
26:49 â
/km
â+0.9%+9mFlat
9
1.0 km
19:32
19:31
/km
â+3.1%+31mUphill
10
1.0 km
13:40
13:38
/km
â-0.7%-7mFlat
11
1.0 km
11:01
11:00
/km
â-3.6%-36mDownhill
12
1.0 km
17:55
17:52
/km
â-0.7%-7mFlat
13
1.0 km
3:50
3:49 â
/km
â-0.4%-4mFlat
14
1.0 km
16:54
16:53
/km
â-0.2%-2mFlat
15
0.6 km
11:41
20:29
/km
â¤ĩ-6.8%-39mSteep Descent
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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