4 × 3km @3:54 / 2min

24 Jan 2026 · 14:59
← →
4×3km CV long workout
Distance 20.5
Time 1:31:20
Avg pace 4:27
Avg HR 145
Elevation +262
Cadence 177
20.5 km
Session load
131rTSS
103Impulse
128Suffer
Max HR159 bpm
Moving time1:31:20
Shoe Mizuno Neo Vista 2 1170 km lifetime
Pace · HR · Elevation over distance
Pace 4:27 /km HR 145 avg Elev +262 m
Aerobic durability
Pre-uphill
high confidence
Fade +3.4%
Pa:Hr +5.8%
Late 30m —

This read uses the clean segment before the uphill finish (excluded 4.5 km, +25 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
2.0 km
10:13
5:06 /km
127 bpm
+12 m
2
W R
3.0 km
11:42
3:54 /km
152 bpm
+29 m
3
W R
371 m
1:53
5:05 /km
147 bpm
+13 m
4
W R
3.0 km
11:45
3:55 /km
154 bpm
+27 m
5
W R
309 m
2:14
7:15 /km
137 bpm
+9 m
6
W R
3.0 km
11:41
3:54 /km
153 bpm
+25 m
7
W R
367 m
2:01
5:30 /km
144 bpm
+3 m
8
W R
3.0 km
11:42
3:54 /km
155 bpm
+24 m
9
W R
3.0 km
16:03
5:21 /km
138 bpm
+149 m
10
W R
2.5 km
12:02
4:53 /km
136 bpm
+65 m
Work vs restaverages per lap group
Count Total dist Avg dist Avg pace Avg time Dev Range Avg HR Avg cad Decoupling
Work 4 12.0 km 3.0 km 3:54 /km 11:42 ±1 s/km 1 s/km 154 bpm 182 spm -0.6%
Rest 3 1.0 km 349 m 5:56 /km 2:02 ±56 s/km 129 s/km 143 bpm 168 spm +10.7%
At race paces km in this run at target
5K3:41 /km
0.1 km
10K3:49 /km
6.2 km
HM4:01 /km
5.2 km
Marathon4:11 /km
0.4 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:11 /km
122 bpm
-6 m
2
5:00 /km
131 bpm
-2 m
3
3:56 /km
148 bpm
-3 m
4
3:55 /km
153 bpm
+1 m
5
3:51 /km
156 bpm
-2 m
6
4:22 /km
149 bpm
-2 m
7
3:56 /km
154 bpm
-1 m
8
3:55 /km
156 bpm
-2 m
9
4:54 /km
145 bpm
+0 m
10
3:57 /km
153 bpm
+0 m
11
3:52 /km
155 bpm
-1 m
12
4:27 /km
150 bpm
+1 m
13
3:59 /km
151 bpm
+4 m
14
3:55 /km
155 bpm
-2 m
15
3:53 /km
157 bpm
+4 m
16
6:25 /km
132 bpm
+13 m
17
4:42 /km
143 bpm
+18 m
18
4:55 /km
140 bpm
+7 m
19
4:56 /km
138 bpm
+8 m
20
4:49 /km
136 bpm
-14 m
21
4:59 /km
133 bpm
+7 m
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