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Distance
11.07km
Duration
0:33hrs:min
Avg. Speed
19.9km/h
Elevation Gained
143m
Photos
1taken during workout
Key Insights
đ
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
đĨ
Threshold Training
Strong effort with 47% in Zone 4. This improves your lactate threshold and race pace.
đ
Great Distance
You covered 6.9mi! Building solid endurance.
đ Achievements Unlocked
đ
Threshold Warrior
đĄ Recommendations
đĄ
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Performance Trend
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đPerformance Over Time
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24%
47%
28%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
44-52 bpm0.0%
Z2
Light0:00
52-61 bpm0.0%
Z3
Moderate8:04
61-70 bpm24.2%
Z4
Hard15:49
70-78 bpm47.4%
Z5
Maximum9:30
78-96 bpm28.5%
đClick a zone to highlight on map
âšī¸
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
2:32
2:30
/km
â-0.9%-9mFlat
2
1.0 km
0:57
0:56
/km
â+0.2%+2mFlat
3
1.0 km
0:48
0:47 â
/km
â-4.3%-43mDownhill
4
1.0 km
2:35
2:34
/km
â-2.1%-21mDownhill
5
1.0 km
3:30
3:29
/km
â-1.7%-17mFlat
6
1.0 km
3:06
3:05
/km
7
1.0 km
2:41
2:38
/km
â-0.6%-6mFlat
8
1.0 km
1:27
1:26
/km
â+0.6%+6mFlat
9
1.0 km
3:15
3:14
/km
â+0.4%+4mFlat
10
1.0 km
6:11
6:08
/km
â+2.6%+26mUphill
11
1.0 km
6:16
6:17 â
/km
â+1.8%+18mFlat
âFastest split
âSlowest split
đClick a split to highlight on map
1
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