Intervalsconfidence 0.83
6 × 1km treadmill
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
6 × 1km treadmill
Distance
16.0 km
Moving
63:55
Rep pace
3:28/km
Avg HR
159 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned not setRan 1:03:55 · 16.0 kmIF 1.39TSS 203
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float63:55
The decode
Six 3-minute treadmill reps at 17.1 kph made this a controlled speed session. The fixed-speed recoveries kept the load continuous rather than allowing a full reset between efforts.
The work pace held tightly across the set and closed at 3:26/km, matching the opening rep. Heart rate rose from 170 to 177, with the intervening reps at 171-173, showing a late cardiovascular rise without pace fade.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:30 | 3:26/km | 170 | 1:33 |
| 2 | 3:31 | 3:30/km | 172 | 1:33 |
| 3 | 3:32 | 3:28/km | 171 | 1:32 |
| 4 | 3:32 | 3:31/km | 171 | 1:35 |
| 5 | 3:31 | 3:29/km | 173 | 1:33 |
| 6 | 3:25 | 3:26/km | 177 | 1:31 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 93s.
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
Recovery20%
Z2
Endurance20%
Z3
Tempo19%
Z4
Threshold32%
Z5
VO₂max9%
Pace
Z1
Easy15%
Z2
Endurance38%
Z3
Tempo17%
Z4
Threshold13%
Z5
VO₂max18%
Z6
Speed0%
Power
Z1
Recovery0%
Z2
Endurance3%
Z3
Tempo50%
Z4
Threshold47%
Z5
VO₂max0%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+3%
Effort & efficiency
0.80
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.64
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
1.0%
Rep consistency
pace spread across reps, lower is tighter
1626 kJ
Total work
mechanical energy
1025 kcal
Energy
estimated burn
653 bpk
Cardiac cost
heartbeats per km
41%
Above threshold
≥ 164 bpm (Z4+)
-0:28/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace24°C
Actual
3:28/km
Grade-adjusted
3:28/km
Heat-adjusted
3:21/km
−7s/km
True effort
3:21/km
−7s/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.