Intervalsconfidence 0.83
Hills and Threshold
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
Hills and Threshold
Distance
11.5 km
Moving
61:56
Rep pace
4:12/km
Avg HR
157 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 1:20:00 · 15.5 kmRan 1:01:56 · 11.5 kmIF 1.30TSS 172
Shape of the sessionEasyWorkFastest
warm up
0:005 × work / float61:56
The decode
This was a hills session built around four uphill efforts, followed by five minutes of running at the top and a jog/walk recovery back down. It was intended to combine climbing strength with sustained pace on rocky terrain.
The first four five-minute efforts were 4:05, 3:57, 4:09 and 3:52/km, with heart rate rising from 172 to 178. A fifth decoded block lasted 5:46 at 4:59/km with heart rate 152.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 5:00 | 4:05/km | 172 | 2:55 |
| 2 | 5:00 | 3:57/km | 176 | 2:44 |
| 3 | 5:00 | 4:09/km | 176 | 3:08 |
| 4 | 5:00 | 3:52/km | 178 | — |
| 5 | 5:46 | 4:59/km | 152 | — |
0.83
confidence
What the engine saw
- 5 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 176s.
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
Recovery34%
Z2
Endurance15%
Z3
Tempo5%
Z4
Threshold19%
Z5
VO₂max27%
Pace
Z1
Easy66%
Z2
Endurance10%
Z3
Tempo21%
Z4
Threshold4%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery13%
Z2
Endurance26%
Z3
Tempo24%
Z4
Threshold27%
Z5
VO₂max9%
Z6
Anaerobic1%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+4.7%
Effort & efficiency
0.73
Running effectiveness
speed per watt/kg, reps
5.4 w/kg
Power-to-weight
rep average
2.54
Efficiency factor
norm. power per bpm
1.10
Variability index
1.0 = perfectly even power
9.6%
Rep consistency
pace spread across reps, lower is tighter
1348 kJ
Total work
mechanical energy
931 kcal
Energy
estimated burn
845 bpk
Cardiac cost
heartbeats per km
47%
Above threshold
≥ 164 bpm (Z4+)
-0:16/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace32°C · +276 m
Actual
4:10/km
Grade-adjusted
4:10/km
Heat-adjusted
3:54/km
−16s/km
True effort
3:54/km
−16s/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.