4 × 200m
Source: own Strava export
A descending fartlek with four blocks of hard running and equal floats. The structure moved from sustained pressure to short speed, with the equal recoveries keeping the work continuous rather than fully resetting it.
The longer efforts tightened from 3:25/km and 3:22/km into the low 3:00s, before the 30-second reps held between 3:07/km and 3:12/km. Heart rate rose from 169 and 172 to 174-175 on the 60-second work, then stayed at 171-176 through the 30-second reps and reached 181 during the later 15-second repetitions.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:30 | 3:07/km | 171 | 0:30 |
| 2 | 0:30 | 3:11/km | 176 | 0:30 |
| 3 | 0:30 | 3:12/km | 176 | 0:30 |
| 4 | 0:30 | 3:10/km | 175 | 0:30 |
What the engine saw
- 4 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 30s.
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
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.