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Sunday, September 22, 2024·1:35 PM
Cycling
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Performance
Workout Stats
Distance
16.34 km
Duration
2:31 hrs:min
Avg. Speed
6.5 km/h
Avg. Pace
9:17 /km
Elevation Gained
515 m
Calories
655 cal
Heart rate
126 bpm avg
Max 149 bpm
Photos
6 taken during workout
Key Insights
📉
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
🔥
Threshold Training
Strong effort with 56% in Zone 4. This improves your lactate threshold and race pace.
🏞️
Rolling Terrain
Good work on 1690ft of climbing. The varied terrain adds extra challenge.
🌟
Long Distance Run
You covered 16.3km! Great endurance building.
🏆 Achievements Unlocked
🏅Threshold Warrior
🏅Distance Athlete
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Your Rank
#2 of 4
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
-2:07
(-1.4%)
📊Performance Over Time
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This workout
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Previous Attempts
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+2 more attempts on this route
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27%
56%
14%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
75-89 bpm0.0%
Z2
Light5:04
89-104 bpm3.3%
Z3
Moderate41:27
104-119 bpm27.3%
Z4
Hard84:49
119-134 bpm55.9%
Z5
Maximum20:31
134-164 bpm13.5%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
10:22
10:21
/km
→-0.4%-4mFlat
2
1.0 km
8:40
8:39
/km
↗+3.8%+38mUphill
3
1.0 km
6:16
6:14
/km
→-0.3%-3mFlat
4
1.0 km
3:54
3:53 ↑
/km
↘-3.8%-38mDownhill
5
1.0 km
10:49
10:47
/km
↗+2.1%+21mUphill
6
1.0 km
11:11
11:10
/km
↗+4.1%+41mUphill
7
1.0 km
10:56
10:55
/km
⤵-6.5%-65mSteep Descent
8
1.0 km
8:09
8:08
/km
→-1.5%-15mFlat
9
1.0 km
9:36
9:34
/km
↗+2.4%+24mUphill
10
1.0 km
7:45
7:44
/km
→+1.6%+16mFlat
11
1.0 km
10:29
10:28
/km
↗+2.8%+28mUphill
12
1.0 km
15:25
15:24 ↓
/km
↗+3.5%+35mUphill
13
1.0 km
11:16
11:15
/km
→-0.3%-3mFlat
14
1.0 km
7:00
6:59
/km
→-1.9%-19mFlat
15
1.0 km
8:39
8:38
/km
→-1.1%-11mFlat
16
1.0 km
4:00
3:59
/km
↘-4.9%-49mDownhill
17
0.3 km
7:19
21:50
/km
→+0.9%+3mFlat
Partial split
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↓Slowest split
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