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Friday, September 13, 2024·3:45 PM
Cycling
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Performance
Workout Stats
Distance
11.13 km
Duration
1:41 hrs:min
Avg. Speed
6.6 km/h
Avg. Pace
9:07 /km
Elevation Gained
326 m
Calories
406 cal
Heart rate
120 bpm avg
Max 134 bpm
Photos
0 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 48% in Zone 4. This improves your lactate threshold and race pace.
🌟
Great Distance
You covered 6.9mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Threshold Warrior
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Your Rank
#4 of 4
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
+27:11
(36.6%)
📊Performance Over Time
Past workouts
This workout
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Previous Attempts
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+19 more attempts on this route
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9%
48%
43%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
67-80 bpm0.0%
Z2
Light0:00
80-94 bpm0.0%
Z3
Moderate9:35
94-107 bpm9.4%
Z4
Hard48:43
107-121 bpm47.9%
Z5
Maximum43:18
121-147 bpm42.6%
📍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
7:18
7:17
/km
→-0.6%-6mFlat
2
1.0 km
6:29
6:28
/km
↘-3.3%-33mDownhill
3
1.0 km
5:39
5:38 ↑
/km
→+1.7%+17mFlat
4
1.0 km
10:46
10:45
/km
→+1.1%+11mFlat
5
1.0 km
6:19
6:18
/km
↘-2.6%-26mDownhill
6
1.0 km
10:49
10:48
/km
↗+2.7%+27mUphill
7
1.0 km
6:25
6:23
/km
↘-2.7%-27mDownhill
8
1.0 km
7:45
7:44
/km
↗+3.2%+32mUphill
9
1.0 km
10:01
10:00
/km
→-0.6%-6mFlat
10
1.0 km
11:21
11:19
/km
→-1.9%-19mFlat
11
1.0 km
15:53
15:52 ↓
/km
↗+2.0%+20mUphill
12
0.1 km
2:46
21:29
/km
↗+4.9%+6mUphill
Partial split
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