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Tuesday, November 19, 2024·8:56 AM
Cycling
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Performance
Workout Stats
Distance
14.78 km
Duration
0:46 hrs:min
Avg. Speed
19.2 km/h
Avg. Pace
3:08 /km
Elevation Gained
153 m
Calories
433 cal
Heart rate
124 bpm avg
Max 128 bpm
Photos
0 taken during workout
Key Insights
📊
Variable Pacing
Your pace varied throughout the run, which is normal for varied terrain or interval training.
⚡
High Intensity
You pushed hard with 100% in Zone 5. Great for VO2 max improvements!
🌟
Great Distance
You covered 9.2mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Maximum Effort
💡 Recommendations
💡
Make sure to follow with easy recovery days.
Your Rank
#27 of 38
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
-11:19
(-19.7%)
📊Performance Over Time
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This workout
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Previous Attempts
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+52 more attempts on this route
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100%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
64-77 bpm0.0%
Z2
Light0:00
77-90 bpm0.0%
Z3
Moderate0:00
90-102 bpm0.0%
Z4
Hard0:00
102-115 bpm0.0%
Z5
Maximum46:18
115-141 bpm100.0%
📍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
3:13
3:12
/km
→+0.9%+9mFlat
2
1.0 km
3:36
3:35 ↓
/km
→+0.9%+9mFlat
3
1.0 km
2:36
2:35
/km
→-0.4%-4mFlat
4
1.0 km
2:50
2:49
/km
→+1.1%+11mFlat
5
1.0 km
3:29
3:28
/km
→+1.2%+12mFlat
6
1.0 km
3:13
3:12
/km
→-0.5%-5mFlat
7
1.0 km
3:32
3:30
/km
→+0.2%+2mFlat
8
1.0 km
2:38
2:37
/km
→+1.1%+12mFlat
9
1.0 km
3:03
3:02
/km
→-0.3%-3mFlat
10
1.0 km
2:56
2:55
/km
→+0.7%+7mFlat
11
1.0 km
3:02
3:01
/km
→+1.1%+11mFlat
12
1.0 km
2:25
2:24 ↑
/km
→-0.8%-8mFlat
13
1.0 km
2:37
2:36
/km
→+0.8%+8mFlat
14
1.0 km
2:32
2:31
/km
→+0.6%+6mFlat
15
0.7 km
4:31
6:08
/km
→+1.0%+8mFlat
Partial split
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↓Slowest split
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