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Wednesday, September 11, 2024·8:36 AM
Cycling
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Performance
Workout Stats
Distance
14.53 km
Duration
0:37 hrs:min
Avg. Speed
23.4 km/h
Avg. Pace
2:34 /km
Elevation Gained
150 m
Calories
445 cal
Heart rate
139 bpm avg
Max 150 bpm
Photos
0 taken during workout
Key Insights
🎯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
⚡
High Intensity
You pushed hard with 86% in Zone 5. Great for VO2 max improvements!
🌟
Great Distance
You covered 9.0mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Maximum Effort
💡 Recommendations
💡
Make sure to follow with easy recovery days.
Your Rank
#6 of 19
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
-13:27
(-26.5%)
📊Performance Over Time
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This workout
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Previous Attempts
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+50 more attempts on this route
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14%
86%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
75-90 bpm0.0%
Z2
Light0:00
90-105 bpm0.0%
Z3
Moderate5:22
105-120 bpm14.4%
Z4
Hard0:00
120-135 bpm0.0%
Z5
Maximum31:57
135-165 bpm85.6%
📍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
3:19
3:17
/km
→+0.6%+6mFlat
2
1.0 km
3:16
3:15
/km
→+1.5%+15mFlat
3
1.0 km
2:31
2:30
/km
→-0.5%-5mFlat
4
1.0 km
2:40
2:39
/km
→+0.6%+6mFlat
5
1.0 km
3:40
3:38 ↓
/km
→+1.7%+18mFlat
6
1.0 km
2:03
2:02
/km
→-0.5%-5mFlat
7
1.0 km
2:12
2:10
/km
→-0.3%-3mFlat
8
1.0 km
2:10
2:09
/km
→+1.1%+11mFlat
9
1.0 km
2:40
2:38
/km
10
1.0 km
2:24
2:23
/km
→+0.5%+5mFlat
11
1.0 km
2:24
2:23
/km
→+1.3%+13mFlat
12
1.0 km
2:13
2:12
/km
→-0.5%-5mFlat
13
1.0 km
2:11
2:10
/km
→+0.1%+1mFlat
14
1.0 km
2:00
1:59 ↑
/km
→+0.3%+3mFlat
15
0.5 km
1:31
3:16
/km
↗+3.9%+18mUphill
Partial split
↑Fastest split
↓Slowest split
📍Click a split to highlight on map