Intervals
25 × 400 m
Distance
19.0 km
Moving
79:00
Rep pace
2:52/km
Reps
25
Shape of the sessionEasyWorkFastest
warm up
cool down
0:0025 × work / float78:34
The decode
Short recovery is the session’s hardest demand, and it serves one purpose: keeping speed under accumulating fatigue. The pace is aggressive, but the narrow reset makes tolerance—not raw speed—the real test.
This belongs to a speed-endurance block. A coach would keep the structure until mechanics stay clean, then progress by tightening recovery or moving the work toward race-specific pace. Adding volume would be the blunt option.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:10 | 2:51/km | — | 0:40 |
| 2 | 1:09 | 2:54/km | — | 0:39 |
| 3 | 1:08 | 2:46/km | — | 0:40 |
| 4 | 1:08 | 2:52/km | — | 0:39 |
| 5 | 1:08 | 2:52/km | — | 0:40 |
| 6 | 1:08 | 2:50/km | — | 0:39 |
| 7 | 1:08 | 2:53/km | — | 0:39 |
| 8 | 1:08 | 2:53/km | — | 0:41 |
| 9 | 1:08 | 2:50/km | — | 0:40 |
| 10 | 1:08 | 2:52/km | — | 0:39 |
| 11 | 1:07 | 2:47/km | — | 0:40 |
| 12 | 1:08 | 2:52/km | — | 0:48 |
| 13 | 1:08 | 2:54/km | — | 0:39 |
| 14 | 1:08 | 2:53/km | — | 0:40 |
| 15 | 1:08 | 2:51/km | — | 0:39 |
| 16 | 1:07 | 2:54/km | — | 0:39 |
| 17 | 1:07 | 2:49/km | — | 0:41 |
| 18 | 1:08 | 2:53/km | — | 0:42 |
| 19 | 1:08 | 2:55/km | — | 0:39 |
| 20 | 1:07 | 2:51/km | — | 0:40 |
| 21 | 1:08 | 2:49/km | — | 0:39 |
| 22 | 1:07 | 2:53/km | — | 0:40 |
| 23 | 1:08 | 2:54/km | — | 0:38 |
| 24 | 1:08 | 2:53/km | — | 0:39 |
| 25 | 1:06 | 2:48/km | — | 15:32 |
0.83
confidence
What the engine saw
- 25 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 76s.
- Matches the athlete's own session label.
- No heart-rate data; classified from pace alone.
Engine read · editorial decode by Splits
Conditions-adjusted pace21.1°C · +13 m
Actual
2:52/km
Grade-adjusted
2:52/km
Heat-adjusted
2:47/km
−5s/km
True effort
2:47/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.