Intervalsconfidence 0.83
Pyramid
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
Pyramid
Distance
9.9 km
Moving
45:17
Rep pace
3:33/km
Avg HR
161 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned 12.0 kmRan 45:17 · 9.9 kmIF 1.37TSS 141
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float45:17
The decode
A double descending interval set alternated four-, three-, two- and one-minute efforts with short recoveries. The changing durations demanded pace control across repeated accelerations rather than one sustained threshold block.
The first three work reps quickened from 3:36/km to 3:31/km to 3:24/km as heart rate rose from 170 to 175. The second three held 3:35/km, 3:36/km and 3:37/km, while heart rate moved from 173 to 174 before falling to 167 on the final two-minute effort.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 4:00 | 3:36/km | 170 | 1:00 |
| 2 | 3:00 | 3:31/km | 173 | 1:00 |
| 3 | 2:00 | 3:24/km | 175 | 1:00 |
| 4 | 4:00 | 3:35/km | 173 | 1:00 |
| 5 | 3:00 | 3:36/km | 174 | 1:00 |
| 6 | 2:00 | 3:37/km | 167 | 1:00 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 60s.
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
Recovery13%
Z2
Endurance29%
Z3
Tempo7%
Z4
Threshold22%
Z5
VO₂max30%
Pace
Z1
Easy56%
Z2
Endurance1%
Z3
Tempo3%
Z4
Threshold29%
Z5
VO₂max9%
Z6
Speed3%
Power
Z1
Recovery11%
Z2
Endurance34%
Z3
Tempo12%
Z4
Threshold24%
Z5
VO₂max17%
Z6
Anaerobic3%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+6.2%
Effort & efficiency
0.74
Running effectiveness
speed per watt/kg, reps
6.4 w/kg
Power-to-weight
rep average
2.63
Efficiency factor
norm. power per bpm
1.10
Variability index
1.0 = perfectly even power
2.0%
Rep consistency
pace spread across reps, lower is tighter
1045 kJ
Total work
mechanical energy
716 kcal
Energy
estimated burn
732 bpk
Cardiac cost
heartbeats per km
52%
Above threshold
≥ 164 bpm (Z4+)
+0:10/km
Split balance
positive split, slower 2nd half
Conditions-adjusted pace19°C · +17 m
Actual
3:33/km
Grade-adjusted
3:33/km
Heat-adjusted
3:30/km
−3s/km
True effort
3:30/km
−3s/km
The rep pace re-expressed for flat ground and cool air, the effort, not the clock. Adjustments are modest on this one; on a hot day or a hilly route this is where the real work hides.