30×400@4:00/30''

5 Dec 2025 · 16:44
← →
30×400m hm-pace threshold workout
Distance 15.3
Time 1:13:15
Avg pace 4:46
Avg HR 153
Elevation +92
Cadence 173
15.3 km
Session load
97rTSS
100Impulse
152Suffer
Max HR167 bpm
Moving time1:13:15
Shoe ASICS Noosa TRI 15 936 km lifetime
Pace · HR · Elevation over distance
Pace 4:46 /km HR 153 avg Elev +92 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
906 m
5:15
5:47 /km
124 bpm
+3 m
2
W R
400 m
1:34
3:55 /km
143 bpm
+1 m
3
W R
86 m
0:30
5:50 /km
150 bpm
+0 m
4
W R
400 m
1:36
4:00 /km
149 bpm
+0 m
5
W R
87 m
0:31
5:56 /km
151 bpm
+0 m
6
W R
400 m
1:35
3:58 /km
153 bpm
+0 m
7
W R
92 m
0:31
5:37 /km
158 bpm
+0 m
8
W R
400 m
1:37
4:03 /km
158 bpm
+2 m
9
W R
88 m
0:32
6:05 /km
160 bpm
+0 m
10
W R
400 m
1:34
3:55 /km
158 bpm
+0 m
11
W R
83 m
0:32
6:26 /km
161 bpm
+0 m
12
W R
400 m
1:35
3:58 /km
159 bpm
+0 m
13
W R
80 m
0:31
6:26 /km
160 bpm
+0 m
14
W R
400 m
1:33
3:53 /km
158 bpm
+3 m
15
W R
85 m
0:31
6:06 /km
158 bpm
+4 m
16
W R
400 m
1:38
4:05 /km
157 bpm
+14 m
17
W R
86 m
0:32
6:12 /km
158 bpm
+2 m
18
W R
400 m
1:40
4:10 /km
157 bpm
+8 m
19
W R
59 m
0:34
9:35 /km
158 bpm
+0 m
20
W R
400 m
1:38
4:05 /km
156 bpm
+2 m
21
W R
100 m
1:01
10:10 /km
153 bpm
+0 m
22
W R
400 m
1:35
3:58 /km
152 bpm
+5 m
23
W R
51 m
0:31
10:13 /km
158 bpm
+0 m
24
W R
400 m
1:31
3:47 /km
154 bpm
+0 m
25
W R
55 m
0:31
9:28 /km
157 bpm
+0 m
26
W R
400 m
1:34
3:55 /km
155 bpm
+0 m
27
W R
55 m
0:34
10:17 /km
155 bpm
+0 m
28
W R
400 m
1:35
3:58 /km
155 bpm
+4 m
29
W R
48 m
0:31
10:45 /km
156 bpm
+1 m
30
W R
400 m
1:39
4:08 /km
157 bpm
+3 m
31
W R
50 m
0:32
10:45 /km
159 bpm
+0 m
32
W R
400 m
1:36
4:00 /km
155 bpm
+1 m
33
W R
61 m
0:32
8:46 /km
157 bpm
+1 m
34
W R
400 m
1:36
4:00 /km
155 bpm
+3 m
35
W R
56 m
0:31
9:16 /km
157 bpm
+0 m
36
W R
400 m
1:36
4:00 /km
155 bpm
+0 m
37
W R
56 m
0:31
9:16 /km
157 bpm
+0 m
38
W R
400 m
1:39
4:08 /km
156 bpm
+0 m
39
W R
62 m
0:31
8:20 /km
160 bpm
+0 m
40
W R
400 m
1:38
4:05 /km
158 bpm
+6 m
41
W R
141 m
1:31
10:45 /km
149 bpm
+1 m
42
W R
400 m
1:37
4:03 /km
149 bpm
+1 m
43
W R
58 m
0:31
8:52 /km
156 bpm
+0 m
44
W R
400 m
1:35
3:58 /km
156 bpm
+6 m
45
W R
53 m
0:31
9:48 /km
159 bpm
+0 m
46
W R
400 m
1:34
3:55 /km
154 bpm
+0 m
47
W R
57 m
0:31
9:01 /km
157 bpm
+0 m
48
W R
400 m
1:34
3:55 /km
155 bpm
+0 m
49
W R
58 m
0:32
9:12 /km
157 bpm
+0 m
50
W R
400 m
1:36
4:00 /km
155 bpm
+3 m
51
W R
56 m
0:31
9:19 /km
161 bpm
+0 m
52
W R
400 m
1:38
4:05 /km
159 bpm
+3 m
53
W R
59 m
0:32
9:01 /km
164 bpm
+0 m
54
W R
400 m
1:34
3:55 /km
158 bpm
+1 m
55
W R
55 m
0:35
10:41 /km
158 bpm
+1 m
56
W R
400 m
1:32
3:50 /km
160 bpm
+3 m
57
W R
52 m
0:33
10:37 /km
161 bpm
+1 m
58
W R
400 m
1:36
4:00 /km
157 bpm
+2 m
59
W R
56 m
0:32
9:31 /km
158 bpm
+0 m
60
W R
400 m
1:36
4:00 /km
154 bpm
+0 m
61
W R
102 m
1:00
9:52 /km
153 bpm
+1 m
62
W R
362 m
2:03
5:40 /km
143 bpm
+8 m
At race paces km in this run at target
5K3:41 /km
0.2 km
10K3:49 /km
1.7 km
HM4:01 /km
4.0 km
Marathon4:11 /km
2.7 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:37 /km
125 bpm
+0 m
2
4:21 /km
148 bpm
-16 m
3
4:20 /km
157 bpm
-7 m
4
4:23 /km
159 bpm
-46 m
5
4:27 /km
157 bpm
+27 m
6
4:58 /km
154 bpm
+10 m
7
4:32 /km
156 bpm
-4 m
8
4:59 /km
156 bpm
+7 m
9
4:42 /km
155 bpm
+0 m
10
4:40 /km
156 bpm
+0 m
11
5:15 /km
152 bpm
+7 m
12
4:30 /km
155 bpm
-3 m
13
4:39 /km
157 bpm
+4 m
14
4:38 /km
160 bpm
+5 m
15
5:13 /km
155 bpm
+5 m
16
5:42 /km
143 bpm
+7 m
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