ACTIVITY DETAIL · 2026 年 7 月 1 日
間歇 · 30x20s(100s)
公開活動記錄
16.58km
強度
- 時間
- 1:29:36
- 平均配速
- 5:24/km
- 平均心率
- 152 bpm
- 負荷
- 308
TRAINING EFFECT
負荷與效果
- 訓練重點
- 有氧
- 負荷
- 308
- 有氧效果
- 4
- 無氧效果
- 4.2
ENVIRONMENT / GEAR
環境與裝備
- 時段
- 晨間
- 溫度
- 26°C
- 濕度
- 87.3%
- 跑鞋
- Bmai 3T—白
LAPS / SPLITS
區間數據
| Lap | 距離 | 時間 | 配速 | 平均心率 | 最高心率 | 步頻 | 步幅 | 觸地時間 | 垂直比 | 平均功率 |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 4.27 km | 24:15 | 5:41/km | 138 bpm | 149 bpm | 188 spm | 93 cm | 224 ms | 9% | 218 W |
| 2 | 100 m | 0:20 | 3:20/km | 149 bpm | 158 bpm | 192 spm | 155 cm | 206 ms | 7.7% | 292 W |
| 3 | 260 m | 1:40 | 6:25/km | 146 bpm | 160 bpm | 176 spm | 89 cm | 244 ms | 10.4% | 202 W |
| 4 | 100 m | 0:20 | 3:20/km | 146 bpm | 157 bpm | 186 spm | 157 cm | 215 ms | 8.7% | 280 W |
| 5 | 270 m | 1:40 | 6:10/km | 149 bpm | 160 bpm | 176 spm | 93 cm | 242 ms | 10.3% | 209 W |
| 6 | 100 m | 0:20 | 3:20/km | 148 bpm | 158 bpm | 192 spm | 163 cm | 206 ms | 7.7% | 308 W |
| 7 | 310 m | 1:40 | 5:23/km | 156 bpm | 164 bpm | 174 spm | 106 cm | 239 ms | 9.3% | 245 W |
| 8 | 100 m | 0:20 | 3:20/km | 152 bpm | 159 bpm | 188 spm | 157 cm | 212 ms | 7.7% | 304 W |
| 9 | 350 m | 1:40 | 4:46/km | 160 bpm | 164 bpm | 178 spm | 118 cm | 230 ms | 8.5% | 271 W |
| 10 | 90 m | 0:20 | 3:42/km | 161 bpm | 164 bpm | 186 spm | 152 cm | 213 ms | 7.8% | 299 W |
| 11 | 290 m | 1:40 | 5:45/km | 158 bpm | 167 bpm | 176 spm | 97 cm | 237 ms | 9.6% | 221 W |
| 12 | 100 m | 0:20 | 3:20/km | 154 bpm | 160 bpm | 188 spm | 152 cm | 212 ms | 7.7% | 293 W |
| 13 | 340 m | 1:40 | 4:54/km | 161 bpm | 165 bpm | 180 spm | 112 cm | 228 ms | 8.7% | 260 W |
| 14 | 90 m | 0:20 | 3:42/km | 161 bpm | 162 bpm | 186 spm | 148 cm | 212 ms | 7.8% | 300 W |
| 15 | 340 m | 1:40 | 4:54/km | 162 bpm | 165 bpm | 178 spm | 113 cm | 229 ms | 8.5% | 268 W |
| 16 | 90 m | 0:20 | 3:42/km | 156 bpm | 163 bpm | 186 spm | 151 cm | 212 ms | 7.6% | 310 W |
| 17 | 350 m | 1:40 | 4:46/km | 165 bpm | 167 bpm | 180 spm | 117 cm | 225 ms | 8.1% | 280 W |
| 18 | 100 m | 0:20 | 3:20/km | 165 bpm | 167 bpm | 188 spm | 152 cm | 208 ms | 7.3% | 315 W |
| 19 | 330 m | 1:40 | 5:03/km | 165 bpm | 168 bpm | 180 spm | 110 cm | 228 ms | 8.4% | 266 W |
| 20 | 90 m | 0:20 | 3:42/km | 159 bpm | 164 bpm | 186 spm | 150 cm | 211 ms | 7.7% | 308 W |
| 21 | 280 m | 1:40 | 5:57/km | 161 bpm | 168 bpm | 164 spm | 101 cm | 232 ms | 8.5% | 222 W |
| 22 | 110 m | 0:20 | 3:02/km | 154 bpm | 163 bpm | 188 spm | 171 cm | 202 ms | 8.7% | 299 W |
| 23 | 350 m | 1:40 | 4:46/km | 166 bpm | 168 bpm | 180 spm | 118 cm | 225 ms | 8.1% | 285 W |
| 24 | 100 m | 0:20 | 3:20/km | 163 bpm | 165 bpm | 186 spm | 157 cm | 209 ms | 7.4% | 317 W |
| 25 | 350 m | 1:40 | 4:46/km | 165 bpm | 168 bpm | 180 spm | 115 cm | 225 ms | 8.7% | 273 W |
| 26 | 100 m | 0:20 | 3:20/km | 165 bpm | 167 bpm | 188 spm | 158 cm | 206 ms | 7.3% | 327 W |
| 27 | 340 m | 1:40 | 4:54/km | 166 bpm | 169 bpm | 178 spm | 116 cm | 226 ms | 8.8% | 270 W |
| 28 | 90 m | 0:20 | 3:42/km | 164 bpm | 166 bpm | 186 spm | 147 cm | 210 ms | 7.8% | 308 W |
| 29 | 350 m | 1:40 | 4:46/km | 166 bpm | 167 bpm | 180 spm | 116 cm | 222 ms | 8.6% | 273 W |
| 30 | 100 m | 0:20 | 3:20/km | 164 bpm | 167 bpm | 186 spm | 154 cm | 206 ms | 7.7% | 314 W |
| 31 | 260 m | 1:40 | 6:25/km | 163 bpm | 170 bpm | 150 spm | 102 cm | 226 ms | 6.6% | 225 W |
| 32 | 100 m | 0:20 | 3:20/km | 151 bpm | 161 bpm | 188 spm | 157 cm | 204 ms | 8.3% | 326 W |
| 33 | 340 m | 1:40 | 4:54/km | 164 bpm | 167 bpm | 184 spm | 111 cm | 219 ms | 8.7% | 273 W |
| 34 | 90 m | 0:20 | 3:42/km | 164 bpm | 166 bpm | 188 spm | 149 cm | 207 ms | 7.9% | 310 W |
| 35 | 330 m | 1:40 | 5:03/km | 166 bpm | 168 bpm | 180 spm | 111 cm | 222 ms | 9.1% | 269 W |
| 36 | 100 m | 0:20 | 3:20/km | 164 bpm | 166 bpm | 188 spm | 155 cm | 204 ms | 7.7% | 314 W |
| 37 | 350 m | 1:40 | 4:46/km | 167 bpm | 168 bpm | 180 spm | 116 cm | 221 ms | 9% | 270 W |
| 38 | 100 m | 0:20 | 3:20/km | 166 bpm | 169 bpm | 192 spm | 160 cm | 200 ms | 7.3% | 330 W |
| 39 | 350 m | 1:40 | 4:46/km | 169 bpm | 172 bpm | 180 spm | 117 cm | 221 ms | 8.7% | 277 W |
| 40 | 90 m | 0:20 | 3:42/km | 169 bpm | 170 bpm | 188 spm | 150 cm | 206 ms | 7.8% | 309 W |
| 41 | 230 m | 1:40 | 7:15/km | 162 bpm | 170 bpm | 150 spm | 92 cm | 232 ms | 8.7% | 191 W |
| 42 | 100 m | 0:20 | 3:20/km | 153 bpm | 160 bpm | 188 spm | 152 cm | 208 ms | 8% | 317 W |
| 43 | 370 m | 1:40 | 4:30/km | 166 bpm | 167 bpm | 182 spm | 122 cm | 219 ms | 8.5% | 286 W |
| 44 | 80 m | 0:20 | 4:10/km | 167 bpm | 168 bpm | 184 spm | 137 cm | 214 ms | 8.6% | 288 W |
| 45 | 390 m | 1:40 | 4:16/km | 169 bpm | 170 bpm | 182 spm | 127 cm | 217 ms | 8.2% | 293 W |
| 46 | 80 m | 0:20 | 4:10/km | 168 bpm | 169 bpm | 182 spm | 138 cm | 214 ms | 8.2% | 297 W |
| 47 | 250 m | 1:40 | 6:40/km | 164 bpm | 171 bpm | 142 spm | 104 cm | 222 ms | 6.9% | 210 W |
| 48 | 40 m | 0:20 | 8:20/km | 141 bpm | 143 bpm | 128 spm | 89 cm | 243 ms | 10% | 112 W |
| 49 | 120 m | 1:40 | 13:53/km | 130 bpm | 142 bpm | 122 spm | 61 cm | 244 ms | 5.7% | 95 W |
| 50 | 120 m | 0:20 | 2:47/km | 142 bpm | 161 bpm | 200 spm | 173 cm | 186 ms | 8.3% | 341 W |
| 51 | 140 m | 1:40 | 11:54/km | 144 bpm | 166 bpm | 118 spm | 69 cm | 226 ms | 5.3% | 127 W |
| 52 | 120 m | 0:20 | 2:47/km | 146 bpm | 165 bpm | 204 spm | 174 cm | 173 ms | 6.5% | 400 W |
| 53 | 140 m | 1:40 | 11:54/km | 149 bpm | 168 bpm | 120 spm | 71 cm | 226 ms | 6.6% | 116 W |
| 54 | 120 m | 0:20 | 2:47/km | 149 bpm | 168 bpm | 206 spm | 175 cm | 167 ms | 6% | 413 W |
| 55 | 190 m | 1:40 | 8:46/km | 155 bpm | 171 bpm | 138 spm | 82 cm | 228 ms | 8% | 155 W |
| 56 | 120 m | 0:20 | 2:47/km | 158 bpm | 167 bpm | 200 spm | 173 cm | 186 ms | 6.5% | 364 W |
| 57 | 210 m | 1:40 | 7:56/km | 155 bpm | 171 bpm | 142 spm | 89 cm | 226 ms | 7.8% | 164 W |
| 58 | 110 m | 0:20 | 3:02/km | 160 bpm | 168 bpm | 198 spm | 165 cm | 191 ms | 6.8% | 348 W |
| 59 | 190 m | 1:40 | 8:46/km | 156 bpm | 171 bpm | 144 spm | 77 cm | 246 ms | 8.8% | 158 W |
| 60 | 130 m | 0:20 | 2:34/km | 156 bpm | 168 bpm | 212 spm | 183 cm | 168 ms | 6.7% | 404 W |
| 61 | 210 m | 1:40 | 7:56/km | 158 bpm | 175 bpm | 150 spm | 85 cm | 238 ms | 9.5% | 177 W |
| 62 | 780 m | 5:21 | 6:52/km | 140 bpm | 144 bpm | 182 spm | 80 cm | 236 ms | 12.1% | 181 W |
INTENSITY
六區強度
無氧動力9:2111%
無氧耐力4:045%
乳酸閾值6:077%
有氧動力11:2913%
有氧耐力31:0435%
輕鬆恢復26:3630%
PACE
配速分布
<3:301.59 km10%
3:30–3:40954 m6%
3:40–3:50308 m2%
3:50–4:00451 m3%
4:00–4:10583 m4%
4:10–4:20499 m3%
4:20–4:30689 m4%
4:30–4:40757 m5%
4:40–4:501.42 km9%
4:50–5:001.02 km6%
5:00–5:10593 m4%
5:10–5:20424 m3%
5:20–5:30956 m6%
5:30–6:003.45 km21%
>6:002.87 km17%
BEST EFFORTS
本次最佳成績
1 mile7:084:26/km
1/2 mile3:244:14/km
10k47:464:47/km
15k1:21:435:27/km
1k4:154:15/km
2 mile14:434:34/km
400m1:414:12/km
5k23:104:38/km