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Saturday, December 14, 2024·2:28 PM
Cycling
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Performance
Workout Stats
Distance
9.42 km
Duration
2:00 hrs:min
Avg. Speed
4.7 km/h
Avg. Pace
12:50 /km
Elevation Gained
295 m
Calories
438 cal
Heart rate
124 bpm avg
Max 134 bpm
Photos
0 taken during workout
Key Insights
📉
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
⚡
High Intensity
You pushed hard with 74% in Zone 5. Great for VO2 max improvements!
✨
Solid Effort
Nice 5.9mi run! Keep building that base.
🏆 Achievements Unlocked
🏅Maximum Effort
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
💡
Make sure to follow with easy recovery days.
Your Rank
#12 of 17
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
+11:12
(10.2%)
📊Performance Over Time
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This workout
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Previous Attempts
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+36 more attempts on this route
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26%
74%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
67-80 bpm0.0%
Z2
Light0:00
80-94 bpm0.0%
Z3
Moderate0:00
94-107 bpm0.0%
Z4
Hard32:02
107-121 bpm26.5%
Z5
Maximum88:53
121-147 bpm73.5%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
8:58
8:57
/km
↗+2.8%+28mUphill
2
1.0 km
11:22
11:21
/km
→+1.0%+10mFlat
3
1.0 km
8:18
8:17 ↑
/km
↗+3.8%+38mUphill
4
1.0 km
13:58
13:56
/km
↘-3.1%-31mDownhill
5
1.0 km
9:41
9:40
/km
↘-3.8%-38mDownhill
6
1.0 km
16:12
16:10 ↓
/km
→+0.2%+2mFlat
7
1.0 km
14:18
14:17
/km
→+0.8%+8mFlat
8
1.0 km
12:49
12:44
/km
→-0.2%-2mFlat
9
1.0 km
12:15
12:12
/km
10
0.4 km
12:59
30:30
/km
↘-3.0%-13mDownhill
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