Session review
Tempo by the river
Running
Distance
9.06 km5.63 mi
Moving time
48:57
Pace
5:24 /km8:42 /mi
Heart rate
163 bpm
This recorded session
Training Strain
72.3 / 100
Cardiovascular work in recorded training.
100% heart-rate coverage
Cardiovascular load from this recording.
Synthetic demo. Scores use generated heart-rate samples and sample HR settings.
How Training Strain works
Longer sessions add load; harder minutes count more. Effort is measured against resting and maximum heart rate. We add measured load across sessions, then convert the total to a 0–100 score. Session scores cannot be added together.
This first version covers recorded exercise. Heart rate can underrepresent strength work and short explosive efforts. Sleep, HRV and Body Battery remain separate recovery signals.
- Resting HR used
- 49 bpm Synthetic demo baseline
- Maximum HR used
- 190 bpm Synthetic demo setting
Method v1. Heart-rate reserve = (HR − resting HR) ÷ (maximum HR − resting HR). Raw load = minutes × (reserve ÷ 0.70)³, accumulated from valid recording intervals. Score = 100 × (1 − exp(−raw load ÷ 60)). The scale is provisional and is not equivalent to another product's score.
Activity analysis
Prewritten exampleAnalyzing your activity…
Choose “Analyze with AI” to see an example review of this sample activity.
Pace average 5:30 /km8:50 /mi
Heart rate average 163 bpm
Route
Generated sample route. Heart rate zones on the route. Hover the map, charts or splits to follow your session.Wind 12 km/h7 mph from the SW
Split by split
per 1.00 km0.62 mi| Split | Pace | HR | Climb | Wind |
|---|---|---|---|---|
| 1 | 6:36 /km10:38 /mi | 148 | 9 m28 ft | +4 km/h+2 mph |
| 2 | 5:30 /km8:50 /mi | 160 | 0 m2 ft | +8 km/h+5 mph |
| 3 | 4:57 /km7:58 /mi | 168 | 0 m0 ft | +8 km/h+5 mph |
| 4 | 4:56 /km7:57 /mi | 169 | 9 m29 ft | +5 km/h+3 mph |
| 5 | 4:57 /km7:58 /mi | 170 | 3 m11 ft | +0 km/h+0 mph |
| 6 | 4:57 /km7:59 /mi | 170 | 9 m29 ft | -5 km/h-3 mph |
| 7 | 4:56 /km7:57 /mi | 171 | 0 m0 ft | -8 km/h-5 mph |
| 8 | 5:24 /km8:42 /mi | 165 | 0 m2 ft | -8 km/h-5 mph |
| 9 | 6:19 /km10:10 /mi | 154 | 7 m22 ft | -4 km/h-2 mph |
| 10 (0.06 km0.04 mi) | 6:22 /km10:15 /mi | 155 | 1 m4 ft | -0 km/h-0 mph |
More about this session
Open the details that matter to you.
Session totals & training effect
Climb
45 m148 ft
Cadence
172 spm
Load
156
Calories
490 kcal
Run classification & workout blocks
Threshold
Sample classification. In your account, you can adjust the kind of run.
| Fast block | From | Time | Distance | Pace | Avg HR |
|---|---|---|---|---|---|
| 1 | 1.34 km0.83 mi | 31:30 | 6.36 km3.95 mi | 4:57 /km7:58 /mi | 170 |
Heart rate zones
Zones from 95 bpm
- Zone 1 95+ bpm 3:55
- Zone 2 114+ bpm 9:47
- Zone 3 133+ bpm 15:40
- Zone 4 152+ bpm 17:37
- Zone 5 171+ bpm 1:58
Weather & conditions
Sample conditions. Your activities use Open-Meteo weather for the area and time.
16°C
Partly cloudy
Feels like 11°C
- Wind
- 12 km/h7 mph from the SWgusts up to 19 km/h12 mph
- On your route
- Headwind and tailwind about eveninto the wind 50% of the time
- Rain during it
- Drycloud cover 45%
- Humidity
- 72%dew point 7.0°C
- Heat effect
- 0 to 0.5% slowertemperature + dew point = 22.8 °C (runners' rule of thumb)
- Pressure
- 1,017 hPa1,013 hPa at ground level
- Visibility
- 24.0 km14.9 mi
Elevation, cadence & other recordings
Elevation average 24 m79 ft
Cadence average 172 spm
Headwind average +0 km/h+0 mph, minus means tailwind
Watch laps
| Lap | Distance | Time | Pace | HR |
|---|---|---|---|---|
| 1 | 1.00 km0.62 mi | 6:36 | 6:36 /km10:38 /mi | 148 |
| 2 | 1.00 km0.62 mi | 5:30 | 5:30 /km8:50 /mi | 160 |
| 3 | 1.00 km0.62 mi | 4:57 | 4:57 /km7:58 /mi | 168 |
| 4 | 1.00 km0.62 mi | 4:56 | 4:56 /km7:57 /mi | 169 |
| 5 | 1.00 km0.62 mi | 4:57 | 4:57 /km7:58 /mi | 170 |
| 6 | 1.00 km0.62 mi | 4:57 | 4:57 /km7:59 /mi | 170 |
| 7 | 1.00 km0.62 mi | 4:56 | 4:56 /km7:57 /mi | 171 |
| 8 | 1.00 km0.62 mi | 5:24 | 5:24 /km8:42 /mi | 165 |
| 9 | 1.00 km0.62 mi | 6:19 | 6:19 /km10:10 /mi | 154 |
| 10 | 0.06 km0.04 mi | 0:24 | 6:22 /km10:15 /mi | 155 |
Best efforts in this session
| Distance | Time | Pace | Rank |
|---|---|---|---|
| 1 km | 4:56 | 4:56 /km7:56 /mi | Session best |
| 1 mile | 7:57 | 4:56 /km7:57 /mi | Session best |
| 5 km | 24:43 | 4:57 /km7:57 /mi | Session best |
Against your last 90 days
- Distance
- 9.1 km5.6 mi vs 7.5 km4.7 mi on average. Longer than 76% of them.
- Pace
- 5:24 /km8:42 /mi vs a median of 6:07 /km9:51 /mi
- Heart rate
- 163 bpm vs 148 bpm on average
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