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Saturday, April 11, 2026·11:35 AM
Cycling
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Performance
Workout Stats
Distance
18.29 km
Duration
3:11 hrs:min
Avg. Speed
5.7 km/h
Avg. Pace
10:28 /km
Elevation Gained
524 m
Calories
669 cal
Heart rate
141 bpm avg
Max 170 bpm
Photos
20 taken during workout
Key Insights
📉
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
⚡
High Intensity
You pushed hard with 34% in Zone 5. Great for VO2 max improvements!
🏞️
Rolling Terrain
Good work on 1719ft of climbing. The varied terrain adds extra challenge.
🌟
Long Distance Run
You covered 18.3km! Great endurance building.
🏆 Achievements Unlocked
🏅Maximum Effort
🏅Distance Athlete
💡 Recommendations
💡
Try starting 10-15 seconds per mile slower to maintain pace throughout.
💡
Make sure to follow with easy recovery days.
Your Rank
#9 of 9
Performance Trend
📉 Slower
Your times have been slower recently
vs Your Average
+48:31
(34.0%)
📊Performance Over Time
Past workouts
This workout
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Previous Attempts
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+3 more attempts on this route
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12%
24%
30%
34%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light49s
85-102 bpm0.4%
Z2
Light22:10
102-119 bpm11.9%
Z3
Moderate44:21
119-136 bpm23.8%
Z4
Hard56:41
136-153 bpm30.4%
Z5
Maximum62:38
153-187 bpm33.6%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
6:40
6:39
/km
↗+2.2%+22mUphill
2
1.0 km
6:07
6:05
/km
→+0.5%+5mFlat
3
1.0 km
7:39
7:38
/km
→-1.8%-18mFlat
4
1.0 km
7:43
7:42
/km
↗+4.4%+44mUphill
5
1.0 km
8:42
8:41
/km
↗+3.4%+34mUphill
6
1.0 km
9:08
9:07
/km
→-0.2%-2mFlat
7
1.0 km
13:04
13:03
/km
→+0.7%+7mFlat
8
1.0 km
22:41
22:39 ↓
/km
→-1.4%-14mFlat
9
1.0 km
14:50
14:49
/km
↘-4.3%-44mDownhill
10
1.0 km
8:11
8:10
/km
→-0.1%-1mFlat
11
1.0 km
14:51
14:50
/km
↗+4.0%+40mUphill
12
1.0 km
11:05
11:04
/km
⤴+5.2%+52mSteep Climb
13
1.0 km
12:48
12:46
/km
→-1.6%-16mFlat
14
1.0 km
5:38
5:37 ↑
/km
⤵-5.0%-50mSteep Descent
15
1.0 km
9:43
9:42
/km
↘-3.0%-30mDownhill
16
1.0 km
16:55
16:54
/km
→-0.3%-3mFlat
17
1.0 km
7:10
7:09
/km
↘-4.1%-41mDownhill
18
1.0 km
6:31
6:30
/km
→+0.6%+6mFlat
19
0.3 km
1:54
6:39
/km
→+0.3%+1mFlat
Partial split
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↓Slowest split
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