Distance
4.89mi
Duration
0:44hrs:min
Avg. Speed
6.5mph
Elevation Gained
308ft
Photos
4taken during workout
Key Insights
đ¯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
âĄ
High Intensity
You pushed hard with 36% in Zone 5. Great for VO2 max improvements!
â¨
Solid Effort
Nice 4.9mi run! Keep building that base.
đ Achievements Unlocked
đ
Negative Splits Master
đ
Maximum Effort
đĄ Recommendations
đĄ
Make sure to follow with easy recovery days.
18%
19%
27%
36%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
61-73 bpm0.0%
Z2
Light7:58
73-85 bpm17.7%
Z3
Moderate8:31
85-98 bpm19.0%
Z4
Hard12:06
98-110 bpm27.0%
Z5
Maximum16:18
110-134 bpm36.3%
âšī¸
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
4:53
4:52
/km
â+2.0%+20mFlat
2
1.0 km
6:17
6:15
/km
â-2.5%-25mDownhill
3
1.0 km
6:15
6:13
/km
â+1.2%+12mFlat
4
1.0 km
8:07
8:06 â
/km
â-0.4%-4mFlat
5
1.0 km
5:53
5:51
/km
â-0.2%-2mFlat
6
1.0 km
2:31
2:30 â
/km
â-0.5%-5mFlat
7
1.0 km
2:54
2:53
/km
â+0.3%+3mFlat
8
0.8 km
7:58
9:29
/km
â+0.9%+7mFlat
Partial split
âFastest split
âSlowest split
1
2
3
4
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