Intervalsconfidence 0.83
6 × 200m hills
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
6 × 200m hills
Distance
15.2 km
Moving
78:43
Rep pace
3:07/km
Avg HR
145 bpm
Reps
6
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float78:43
The decode
It was an interval set of six 600m efforts with 30-second recoveries, followed by six 200m efforts with two-minute recoveries and a hilly cooldown.
The 600m efforts ran in 2:02, 2:02, 2:03, 2:08, 2:03 and 2:04. The 200m efforts moved from 36 seconds to 40 seconds, with heart rate rising from 149 to 165.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:36 | 3:00/km | 149 | 2:00 |
| 2 | 0:37 | 3:05/km | 162 | 2:00 |
| 3 | 0:37 | 3:03/km | 163 | 2:00 |
| 4 | 0:36 | 3:00/km | 158 | 2:00 |
| 5 | 0:39 | 3:13/km | 161 | 2:00 |
| 6 | 0:40 | 3:22/km | 165 | 2:00 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 120s.
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
Recovery46%
Z2
Endurance21%
Z3
Tempo21%
Z4
Threshold11%
Z5
VO₂max1%
Pace
Z1
Easy80%
Z2
Endurance2%
Z3
Tempo1%
Z4
Threshold3%
Z5
VO₂max9%
Z6
Speed4%
Power
Z1
Recovery24%
Z2
Endurance26%
Z3
Tempo24%
Z4
Threshold15%
Z5
VO₂max9%
Z6
Anaerobic2%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+7.4%
Effort & efficiency
0.90
Running effectiveness
speed per watt/kg, reps
5.9 w/kg
Power-to-weight
rep average
2.74
Efficiency factor
norm. power per bpm
1.17
Variability index
1.0 = perfectly even power
4.2%
Rep consistency
pace spread across reps, lower is tighter
1772 kJ
Total work
mechanical energy
1097 kcal
Energy
estimated burn
853 bpk
Cardiac cost
heartbeats per km
12%
Above threshold
≥ 164 bpm (Z4+)
-0:02/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace24°C · +161 m
Actual
3:07/km
Grade-adjusted
3:07/km
Heat-adjusted
3:00/km
−7s/km
True effort
3:00/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.