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Distance
16.26km
Duration
0:48hrs:min
Avg. Speed
20.3km/h
Elevation Gained
162m
Photos
0taken during workout
Key Insights
đ
Variable Pacing
Your pace varied throughout the run, which is normal for varied terrain or interval training.
âĄ
High Intensity
You pushed hard with 100% in Zone 5. Great for VO2 max improvements!
đ
Long Distance Run
You covered 16.3km! Great endurance building.
đ Achievements Unlocked
đ
Maximum Effort
đ
Distance Runner
đĄ Recommendations
đĄ
Make sure to follow with easy recovery days.
Your Rank
#15 of 17
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+3:03
(6.8%)
đPerformance Over Time
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This workout
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Previous Attempts
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+51 more attempts on this route
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100%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
57-68 bpm0.0%
Z2
Light0:00
68-79 bpm0.0%
Z3
Moderate0:00
79-90 bpm0.0%
Z4
Hard0:00
90-102 bpm0.0%
Z5
Maximum48:12
102-124 bpm100.0%
đClick a zone to highlight on map
âšī¸
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
3:29
3:27
/km
â+0.4%+5mFlat
2
1.0 km
3:10
3:09
/km
â+1.3%+13mFlat
3
1.0 km
2:27
2:26
/km
â-0.3%-3mFlat
4
1.0 km
2:35
2:34
/km
â+0.7%+7mFlat
5
1.0 km
3:21
3:20
/km
â+1.6%+16mFlat
6
1.0 km
2:29
2:28
/km
â-0.5%-5mFlat
7
1.0 km
1:52
1:51 â
/km
â-0.4%-4mFlat
8
1.0 km
3:25
3:23
/km
â+1.3%+13mFlat
9
1.0 km
3:06
3:05
/km
10
1.0 km
2:37
2:36
/km
â+0.4%+4mFlat
11
1.0 km
2:57
2:56
/km
â+1.4%+14mFlat
12
1.0 km
2:16
2:15
/km
â-0.6%-6mFlat
13
1.0 km
2:49
2:48
/km
â+0.4%+4mFlat
14
1.0 km
2:51
2:50
/km
â+0.9%+9mFlat
15
1.0 km
3:47
3:46 â
/km
â+0.9%+9mFlat
16
1.0 km
3:01
3:00
/km
17
0.2 km
1:55
8:58
/km
â-0.8%-2mFlat
Partial split
âFastest split
âSlowest split
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