Mona + 15min steady
Source: own Strava export
A 20-minute fartlek was built from descending strong efforts and equal floats, followed by marathon-pace running. The equal recoveries limited the reset, while the change from longer efforts to 15-second surges demanded speed without losing control before the sustained finish.
The work held together: the 90-second efforts ran from 3:19/km to 3:25/km, the 60-second efforts from 3:16/km to 3:26/km, and the shorter repetitions stayed between 3:06/km and 3:23/km. Heart rate rose from 131 on the first 90-second effort to 147 on the final 15-second effort, with the marathon-pace section recorded at 4:01/km and HR 148.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:24/km | 142 | 1:00 |
| 2 | 1:00 | 3:16/km | 137 | 1:00 |
| 3 | 1:00 | 3:20/km | 138 | 1:00 |
| 4 | 1:00 | 3:26/km | 142 | 1:00 |
| 5 | 0:30 | 3:18/km | 145 | 0:30 |
| 6 | 0:30 | 3:22/km | 144 | 0:30 |
| 7 | 0:30 | 3:17/km | 145 | 0:30 |
| 8 | 0:30 | 3:23/km | 144 | 0:30 |
What the engine saw
- 8 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 45s.
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
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.