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Distance
6.68km
Duration
2:02hrs:min
Avg. Speed
3.3km/h
Elevation Gained
219m
Photos
1taken 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 4.1mi 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.
Your Rank
#11 of 14
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+16:36
(15.7%)
đPerformance Over Time
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This workout
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Previous Attempts
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+34 more attempts on this route
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30%
70%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
63-75 bpm0.0%
Z2
Light0:00
75-88 bpm0.0%
Z3
Moderate0:00
88-100 bpm0.0%
Z4
Hard36:15
100-113 bpm29.6%
Z5
Maximum86:20
113-138 bpm70.4%
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
12:17
12:15
/km
â+1.1%+11mFlat
2
1.0 km
10:20
10:19
/km
â+0.6%+6mFlat
3
1.0 km
10:58
10:57
/km
â+1.3%+13mFlat
4
1.0 km
45:33
45:31 â
/km
â-0.4%-4mFlat
5
1.0 km
28:08
28:06
/km
â+0.4%+4mFlat
6
1.0 km
5:23
5:20 â
/km
â-2.3%-23mDownhill
7
0.7 km
9:51
14:15
/km
â-2.7%-19mDownhill
Partial split
âFastest split
âSlowest split
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1
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