Distance
3.15mi
Duration
0:40hrs:min
Avg. Speed
4.7mph
Elevation Gained
230ft
Photos
6taken during workout
Key Insights
đ
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
âĄ
High Intensity
You pushed hard with 93% in Zone 5. Great for VO2 max improvements!
â¨
Solid Effort
Nice 3.2mi run! Keep building that base.
đ Achievements Unlocked
đ
Maximum Effort
đĄ Recommendations
đĄ
Try starting 10-15 seconds per mile slower to maintain pace throughout.
đĄ
Make sure to follow with easy recovery days.
93%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
79-94 bpm0.0%
Z2
Light0:00
94-110 bpm0.0%
Z3
Moderate0:00
110-126 bpm0.0%
Z4
Hard2:45
126-141 bpm6.8%
Z5
Maximum37:37
141-173 bpm93.2%
âšī¸
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
6:32
6:31 â
/km
â-0.2%-2mFlat
2
1.0 km
8:33
8:32
/km
â+0.5%+5mFlat
3
1.0 km
8:34
8:33 â
/km
â-0.5%-5mFlat
4
1.0 km
8:07
8:06
/km
â-0.2%-2mFlat
5
1.0 km
7:52
7:51
/km
â+0.2%+2mFlat
6
0.1 km
0:39
9:13
/km
â+3.3%+2mUphill
Partial split
âFastest split
âSlowest split
1
2
3
4
5
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