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Sunday, December 1, 2024·1:09 PM
Cycling
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Performance
Workout Stats
Distance
20.45 km
Duration
2:48 hrs:min
Avg. Speed
7.3 km/h
Avg. Pace
8:15 /km
Elevation Gained
546 m
Calories
836 cal
Heart rate
134 bpm avg
Max 144 bpm
Photos
2 taken during workout
Key Insights
🎯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
⚡
High Intensity
You pushed hard with 70% in Zone 5. Great for VO2 max improvements!
🏞️
Rolling Terrain
Good work on 1791ft of climbing. The varied terrain adds extra challenge.
🌟
Long Distance Run
You covered 20.5km! Great endurance building.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Maximum Effort
🏅Distance Athlete
💡 Recommendations
💡
Make sure to follow with easy recovery days.
Your Rank
#3 of 3
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
+16:35
(10.9%)
📊Performance Over Time
Past workouts
This workout
Later workouts
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Click any dot to scroll to workout details below
Previous Attempts
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+3 more attempts on this route
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30%
70%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
72-86 bpm0.0%
Z2
Light0:00
86-101 bpm0.0%
Z3
Moderate0:00
101-115 bpm0.0%
Z4
Hard50:38
115-130 bpm30.0%
Z5
Maximum118:14
130-158 bpm70.0%
📍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
7:08
7:07
/km
→+0.6%+6mFlat
2
1.0 km
11:10
11:09
/km
→+0.6%+6mFlat
3
1.0 km
6:44
6:42
/km
→+1.2%+12mFlat
4
1.0 km
8:50
8:49
/km
→+1.1%+11mFlat
5
1.0 km
8:56
8:55
/km
↗+4.7%+47mUphill
6
1.0 km
11:44
11:43 ↓
/km
↘-2.1%-21mDownhill
7
1.0 km
6:57
6:56
/km
↗+2.3%+23mUphill
8
1.0 km
10:46
10:45
/km
↗+2.4%+24mUphill
9
1.0 km
10:17
10:16
/km
↘-4.3%-43mDownhill
10
1.0 km
9:23
9:22
/km
→+1.5%+15mFlat
11
1.0 km
10:32
10:31
/km
↗+3.7%+37mUphill
12
1.0 km
8:48
8:45
/km
→-1.7%-17mFlat
13
1.0 km
3:40
3:39 ↑
/km
↘-3.0%-31mDownhill
14
1.0 km
10:05
10:04
/km
↗+3.9%+39mUphill
15
1.0 km
8:18
8:17
/km
16
1.0 km
5:36
5:35
/km
↘-4.7%-47mDownhill
17
1.0 km
6:47
6:46
/km
↘-5.0%-50mDownhill
18
1.0 km
6:53
6:52
/km
→+1.0%+10mFlat
19
1.0 km
6:15
6:13
/km
→-0.5%-5mFlat
20
1.0 km
6:36
6:35
/km
→-0.6%-6mFlat
21
0.4 km
3:22
7:44
/km
→-1.4%-6mFlat
Partial split
↑Fastest split
↓Slowest split
📍Click a split to highlight on map
1
2