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Distance
11.99km
Duration
2:54hrs:min
Avg. Speed
4.1km/h
Elevation Gained
687m
Photos
1taken 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 49% in Zone 4. This improves your lactate threshold and race pace.
🏞️
Rolling Terrain
Good work on 2254ft of climbing. The varied terrain adds extra challenge.
🌟
Great Distance
You covered 7.5mi! 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
+0:00
(%)
📊Performance Over Time
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+36 more attempts on this route
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16%
49%
30%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
71-85 bpm0.0%
Z2
Light9:56
85-99 bpm5.7%
Z3
Moderate27:26
99-114 bpm15.7%
Z4
Hard85:05
114-128 bpm48.6%
Z5
Maximum52:36
128-156 bpm30.0%
📍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
13:20
13:19
/km
↗+2.5%+25mUphill
2
1.0 km
9:30
9:28
/km
→+1.3%+13mFlat
3
1.0 km
19:45
19:44
/km
→+1.8%+18mFlat
4
1.0 km
11:58
11:57
/km
→-1.9%-19mFlat
5
1.0 km
10:37
10:36
/km
⤵-5.9%-59mSteep Descent
6
1.0 km
21:02
20:55
/km
→+0.8%+8mFlat
7
1.0 km
9:30
9:29
/km
→+0.4%+4mFlat
8
1.0 km
25:59
25:56 ↓
/km
⤴+6.3%+63mSteep Climb
9
1.0 km
21:37
21:34
/km
⤵-6.9%-69mSteep Descent
10
1.0 km
10:01
10:00
/km
⤴+5.5%+55mSteep Climb
11
1.0 km
15:50
15:48
/km
→+1.5%+15mFlat
12
1.0 km
5:33
5:32 ↑
/km
⤵-5.2%-52mSteep Descent
13
0.0 km
0:16
68:50
/km
↘-3.2%+0mDownhill
Partial split
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1
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