Intervalsconfidence 0.83
4 × 200m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
4 × 200m
Distance
8.0 km
Moving
37:33
Rep pace
3:06/km
Avg HR
126 bpm
Reps
4
Planned vs actual · TrainingPeaksPlanned 48:00 · 10.2 kmRan 37:33 · 8.0 kmIF 1.35TSS 112
Shape of the sessionEasyWorkFastest
warm up
cool down
0:004 × work / float37:33
The decode
Four 30-second power efforts formed an activation session. The long recoveries made it a low-density speed stimulus rather than a sustained interval set, with the final recovery shortened to 1:35.
The first effort was the sharpest at 2:56/km, followed by 3:02/km, 3:16/km and 3:11/km. Heart rate rose from 122 to 134 and then held across the final three efforts.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:30 | 2:56/km | 122 | 2:30 |
| 2 | 0:30 | 3:02/km | 134 | 2:30 |
| 3 | 0:30 | 3:16/km | 134 | 2:30 |
| 4 | 0:30 | 3:11/km | 134 | 1:35 |
0.83
confidence
What the engine saw
- 4 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 136s.
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
Recovery99%
Z2
Endurance1%
Z3
Tempo0%
Z4
Threshold0%
Z5
VO₂max0%
Pace
Z1
Easy64%
Z2
Endurance30%
Z3
Tempo2%
Z4
Threshold0%
Z5
VO₂max1%
Z6
Speed2%
Power
Z1
Recovery0%
Z2
Endurance43%
Z3
Tempo43%
Z4
Threshold10%
Z5
VO₂max1%
Z6
Anaerobic1%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+6.8%
Effort & efficiency
1.08
Running effectiveness
speed per watt/kg, reps
5.0 w/kg
Power-to-weight
rep average
2.97
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
4.1%
Rep consistency
pace spread across reps, lower is tighter
830 kJ
Total work
mechanical energy
497 kcal
Energy
estimated burn
595 bpk
Cardiac cost
heartbeats per km
0%
Above threshold
≥ 164 bpm (Z4+)
-0:23/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace22°C · +11 m
Actual
3:06/km
Grade-adjusted
3:06/km
Heat-adjusted
3:01/km
−5s/km
True effort
3:01/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.