Intervalsconfidence 0.83
3, 2, 1 Hills
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
3, 2, 1 Hills
Distance
11.4 km
Moving
47:32
Rep pace
3:31/km
Avg HR
170 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned 1:00:00Ran 47:32 · 11.4 kmIF 1.36TSS 146
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float47:32
The decode
A 3/2/1 hill session was built around descending-duration efforts. The shorter reps demanded higher effort after the longer climbs, while jog-down recoveries preserved the uphill load between efforts.
The three-minute reps moved from 3:32/km to 3:38/km as HR rose from 178 to 189; the two-minute reps were 3:25/km, 3:28/km and 3:29/km, while the one-minute efforts ran at 3:19/km, 3:23/km and 3:22/km. The longer efforts faded slightly, but the shorter work remained consistent.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:00 | 3:32/km | 178 | 1:30 |
| 2 | 2:00 | 3:25/km | 182 | 1:00 |
| 3 | 3:00 | 3:32/km | 188 | 1:30 |
| 4 | 2:00 | 3:28/km | 185 | 1:00 |
| 5 | 3:00 | 3:38/km | 189 | 1:30 |
| 6 | 2:00 | 3:29/km | 182 | 1:00 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 75s.
Calibration flags
- Running power threshold estimated from the athlete's half-marathon best efforts (60-min power 476 W, 95% of 20-min power 460 W). Treat power zones and load as ±3%.
- Zones and running threshold are one snapshot, read 2 Jul 2026 and applied to every session in the archive. An older session is scored against today's zones, not the zones the athlete trained with then.
Engine read · editorial decode by Splits
Time in zone
Heart rate
Z1
Recovery10%
Z2
Endurance19%
Z3
Tempo4%
Z4
Threshold14%
Z5
VO₂max53%
Pace
Z1
Easy18%
Z2
Endurance44%
Z3
Tempo6%
Z4
Threshold22%
Z5
VO₂max9%
Z6
Speed0%
Power
Z1
Recovery0%
Z2
Endurance8%
Z3
Tempo51%
Z4
Threshold28%
Z5
VO₂max13%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+8.6%
Effort & efficiency
0.80
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.49
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
2.0%
Rep consistency
pace spread across reps, lower is tighter
1218 kJ
Total work
mechanical energy
828 kcal
Energy
estimated burn
728 bpk
Cardiac cost
heartbeats per km
67%
Above threshold
≥ 164 bpm (Z4+)
-0:15/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace21°C · +16 m
Actual
3:31/km
Grade-adjusted
3:31/km
Heat-adjusted
3:26/km
−5s/km
True effort
3:26/km
−5s/km
The rep pace re-expressed for flat ground and cool air, the effort, not the clock. The gap between actual and true effort is the day's hidden work: conditions were taxing the clock.