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Distance
6.37km
Duration
1:03hrs:min
Avg. Speed
6.0km/h
Elevation Gained
164m
Photos
0taken 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 100% in Zone 5. Great for VO2 max improvements!
✨
Solid Effort
Nice 4.0mi 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.
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
-28:10
(-30.7%)
📊Performance Over Time
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This workout
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Previous Attempts
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+16 more attempts on this route
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100%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
66-79 bpm0.0%
Z2
Light0:00
79-92 bpm0.0%
Z3
Moderate0:00
92-106 bpm0.0%
Z4
Hard0:00
106-119 bpm0.0%
Z5
Maximum61:15
119-145 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
9:51
9:50
/km
→-0.4%-4mFlat
2
1.0 km
8:00
7:59
/km
↘-2.9%-29mDownhill
3
1.0 km
9:44
9:43
/km
↗+2.8%+28mUphill
4
1.0 km
8:42
8:41
/km
→-1.6%-16mFlat
5
1.0 km
11:43
11:42 ↓
/km
↘-2.6%-26mDownhill
6
1.0 km
7:59
7:57 ↑
/km
⤴+5.1%+51mSteep Climb
7
0.4 km
7:29
20:04
/km
→-0.6%-2mFlat
Partial split
↑Fastest split
↓Slowest split
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