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Performance
Workout Stats
Distance
7.82 km
Duration
1:15 hrs:min
Avg. Speed
6.3 km/h
Avg. Pace
9:36 /km
Elevation Gained
162 m
Calories
210 cal
Heart rate
132 bpm avg
Max 150 bpm
Photos
4 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 54% in Zone 4. This improves your lactate threshold and race pace.
✨
Solid Effort
Nice 4.9mi run! Keep building that base.
🏆 Achievements Unlocked
🏅Threshold Warrior
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
Performance Trend
📈 Improving
You're getting faster on this route! 📈
vs Your Average
-56:16
(-42.9%)
📊Performance Over Time
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This workout
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Previous Attempts
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+1 more attempts on this route
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54%
41%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
75-90 bpm0.0%
Z2
Light0:00
90-105 bpm0.0%
Z3
Moderate3:31
105-120 bpm4.7%
Z4
Hard40:48
120-135 bpm54.3%
Z5
Maximum30:48
135-165 bpm41.0%
📍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
6:59
6:58 ↑
/km
→+0.7%+7mFlat
2
1.0 km
11:13
11:12
/km
→-0.2%-2mFlat
3
1.0 km
9:32
9:31
/km
→+1.0%+10mFlat
4
1.0 km
7:15
7:13
/km
5
1.0 km
13:28
13:27
/km
→-0.5%-5mFlat
6
1.0 km
14:14
14:12 ↓
/km
7
1.0 km
7:37
7:36
/km
→+0.2%+2mFlat
8
0.8 km
4:44
5:48
/km
↘-2.4%-20mDownhill
Partial split
↑Fastest split
↓Slowest split
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1
2
3
4