Distance
3.01 km
Duration
25:19
Avg Pace
8:25 /km
Avg HR
131bpm
Max HR
139bpm
Recovery HR
32bpm
Calories
204kcal
Elevation Gain
14 m
Elevation Loss
21 m
Avg Power
217W
Temp
22°C
Feels Like
22°C
Humidity
100%
| # | Dist | Time | Pace | Avg HR | Max HR | Cadence | Elev +/− |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 8:15 | 8:16 /km | 128 bpm | 139 bpm | 171 spm | +5 −8 m |
| 2 | 1.00 km | 8:15 | 8:16 /km | 132 bpm | 139 bpm | 169 spm | +3 −8 m |
| 3 | 1.00 km | 8:40 | 8:41 /km | 132 bpm | 139 bpm | 167 spm | +7 −6 m |
| 4 | 0.01 km | 0:06 | 12:13 /km | 138 bpm | 139 bpm | 156 spm | — |
| Total | 3.01 km | 25:16 | 8:24 /km |
Easy 3km recovery run completed at 8:25/km with excellent recovery HR of 32 bpm—solid execution despite moderate readiness.
You nailed the plan: 3.01km in a recovery effort zone, staying almost entirely in Z1 (24m 45s). Splits 1–3 held a consistent 8:16–8:41/km, and the final km at 12:13/km reflects a deliberate cool-down walk—this is exactly what recovery looks like. Your recovery HR of 32 bpm one minute post-activity is excellent and shows your system handled the load well; the low value simply reflects that walk-down at the end. Physiologically, everything checks out. Pre-workout readiness was moderate (53/100) but your HRV (85 ms, balanced), high body battery (79), and low resting HR (47) all signal good recovery capacity. The aerobic training effect (1.6) and load (20) are appropriate for a recovery session—this wasn't meant to stress you, and it didn't. Keep these easy runs conversational and unhurried. Your execution was spot-on; no changes needed here.
Wind
0km/h
Cadence
169spm
Stride Length
0.70m
Steps
4,282
Vert. Oscillation
7.4cm
Ground Contact
284ms
Vertical Ratio
10.5%
Aerobic TE
1.6
Anaerobic TE
No Effect
Training Load
20
Training Readiness
53/ 100
Sleep Score
82/ 100
Sleep Duration
7h 24m
Body Battery
10 – 79