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Distance
7.24km
Duration
0:52hrs:min
Avg. Speed
8.3km/h
Elevation Gained
152m
Photos
0taken 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 70% in Zone 5. Great for VO2 max improvements!
â¨
Solid Effort
Nice 4.5mi run! Keep building that base.
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.
Performance Trend
đ Improving
You're getting faster on this route! đ
vs Your Average
-30:21
(-36.7%)
đPerformance Over Time
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Previous Attempts
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+17 more attempts on this route
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30%
70%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
68-81 bpm0.0%
Z2
Light0:00
81-95 bpm0.0%
Z3
Moderate0:00
95-108 bpm0.0%
Z4
Hard15:44
108-122 bpm30.0%
Z5
Maximum36:42
122-149 bpm70.0%
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
5:14
5:12
/km
â-0.5%-5mFlat
2
1.0 km
5:03
5:02 â
/km
â-2.0%-20mFlat
3
1.0 km
6:41
6:40
/km
â+1.6%+16mFlat
4
1.0 km
7:36
7:35 â
/km
â-0.1%-1mFlat
5
1.0 km
6:55
6:54
/km
â-0.5%-5mFlat
6
1.0 km
7:24
7:23
/km
â-1.1%-11mFlat
7
1.0 km
7:30
7:29
/km
â+3.3%+33mUphill
8
0.2 km
5:58
25:48
/km
â-0.9%-2mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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