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Sunday, August 11, 2024·1:47 PM
Cycling
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Performance
Workout Stats
Distance
10.05 km
Duration
2:23 hrs:min
Avg. Speed
4.2 km/h
Avg. Pace
14:15 /km
Elevation Gained
509 m
Calories
399 cal
Heart rate
125 bpm avg
Max 146 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 47% in Zone 4. This improves your lactate threshold and race pace.
🏞️
Rolling Terrain
Good work on 1670ft of climbing. The varied terrain adds extra challenge.
🌟
Great Distance
You covered 6.2mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Threshold Warrior
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Performance Trend
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vs Your Average
-31:44
(-18.1%)
📊Performance Over Time
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Previous Attempts
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+35 more attempts on this route
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14%
15%
47%
23%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
73-88 bpm0.0%
Z2
Light20:40
88-102 bpm14.4%
Z3
Moderate21:50
102-117 bpm15.2%
Z4
Hard67:16
117-131 bpm46.9%
Z5
Maximum33:33
131-161 bpm23.4%
📍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
5:30
5:29
/km
→-1.5%-15mFlat
2
1.0 km
10:28
10:27
/km
→+1.5%+15mFlat
3
1.0 km
6:37
6:35
/km
→+2.0%+20mFlat
4
1.0 km
6:50
6:49
/km
→+1.8%+18mFlat
5
1.0 km
9:00
8:58
/km
↗+3.4%+34mUphill
6
1.0 km
36:11
36:10 ↓
/km
↘-4.7%-47mDownhill
7
1.0 km
17:31
17:30
/km
↘-3.3%-33mDownhill
8
1.0 km
19:27
19:26
/km
→+0.9%+9mFlat
9
1.0 km
22:21
22:20
/km
↗+4.7%+47mUphill
10
1.0 km
4:19
4:18 ↑
/km
↘-4.8%-48mDownhill
11
0.1 km
5:00
76:17
/km
→-1.4%-1mFlat
Partial split
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↓Slowest split
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