Duration Min/km km/h %MSS

1 sec MSS 01:55 31.3 100%

6 min vVO2peak/MAS 03:20 18.0 58% @jamiestanley85
60 min vLT2 03:40 16.4 52%
HRmax 200

ASR (km/h) min/km km/h %MSS %ASR Duration %MAS HR (bpm)

Enter recent115 01:55 31.3 100% 100% 1 sec 174%

(3-6 month)117 01:57 30.7 98% 95% 171%
best for pace
120 01:59 30.1 96% 91% 167%
durations
122
(h:mm:ss) and 02:02 29.5 94% 86% 164%
maximum 125 02:04 28.9 92% 82% 160%
heart rate 127 02:07 28.3 90% 77% 157%
here. 130 02:10 27.7 88% 73% 154%
133 02:12 27.1 86% 68% 150%
136 02:16 26.5 85% 64% 147%
139 02:19 25.9 83% 59% 144%
143 02:22 25.3 81% 55% 140%
146
13.3 02:26 24.7 79% 50% 137%
150 02:29 24.0 77% 45% 134%
s 154 02:33 23.4 75% 41% 130%
158 02:37 22.8 73% 36% 127%
162 02:41 22.2 71% 32% 124%
166 02:46 21.6 69% 27% 120%
171 02:51 21.0 67% 23% 117%
176 02:56 20.4 65% 18% 113%
182 03:01 19.8 63% 14% 110%
187 03:07 19.2 61% 9% 107%
193 03:13 18.6 59% 5% 103%
200 03:20 18.0 58% 0% 6min 100% 200
203 03:23 17.7 57% 98% 196
206 03:26 17.5 56% 97% 192
210 03:29 17.2 55% 95% 188
213 03:32 16.9 54% 20 min 94% 184
216 03:36 16.6 53% 92% 180
220 03:40 16.4 52% 60 min 91% 176
230 03:50 15.7 50% 87% 172
240 03:59 15.0 48% 83% 167
250 04:10 14.4 46% 80% 163
261 04:21 13.8 44% 77% 159
274 04:33 13.1 42% 73% 154
288 04:47 12.5 40% 70% 150
303 05:02 11.9 38% 66% 142
319 05:19 11.3 36% 63% 136
338 05:38 10.6 34% 59% 131
359 05:59 10.0 32% 56% 125
383 06:23 9.4 30% 52% 120
411 06:50 8.8 28% 49% 114
442 07:22 8.1 26% 45% 109
 Enduranc
Intensity Training HIIT
%HRmax %vLT2 bLa (mM) Threshold Zone e Zone Methods Fibres RPE
Methods
191% MSS
188%
184% SIT
180%
177%

Neuromuscular Power
173%
169%
165%
162%
158% 19-20
(Max
154% RST effort)
151% Fast
147% Twitch
143% HIT (Type I,
140% IIa, IIx)
136%
132%
128%
Anaerobic
125% Capacity Short HIT
121%
117%
114%
100% 110% >5 vVO2peak/MAS 17-18
Maximal
T5 (Very
98% 108% Aerobic
hard)
96% 107%
94% 105% Long HIT
92% 103% 5-6 CP
15-16
90% 102% Threshold T4
(Hard)
88% 100% 3-6 LT2
86% 96% Mixed
Heavy
(Type I & 13-14
84% 92% MIT Aerobic T3 (Somewha
IIa)
82% 88% 2-4 t hard)
79% 84% Moderate
Aerobic 9-12
77% 80% T2
(Light)
75% 77% <2 LT1
Active
71% 73% Recovery
68% 69%
65% 65% Slow
LIT Twitch 6-11
Light
T1 (Type I) (Very
Aerobic
light)
 Active
Recovery
Slow
LIT Twitch 6-11
Light
63% 61% Aerobic T1 (Type I) (Very
60% 57% light)
57% 54%
54% 50%