9.7 km | 00:50:14 | 05:12/km日期: 2024-01-03 20:08 - 平均心率: 158 - 卡路里: 610 Cal - 平均步頻: 172 - 溫度: 13°C - 濕度: 75.6
Pace: 03'53" / 06'33" / 03'58" / 06'58" / 04'09" / 04'08" / 06'36" / 04'05" / 07'09" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'48" (+00'07") | 401 / 401 |
| 2 | | 04'02" (+00'21") | 410 / 811 |
| 3 | | 03'47" (+00'06") | 208 / 1019 |
| 4 | | 22'37" (+18'56") | 133 / 1153 |
| 5 | | 03'58" (+00'17") | 410 / 1564 |
| 6 | | 04'07" (+00'26") | 415 / 1979 |
| 7 | | 04'01" (+00'20") | 414 / 2394 |
| 8 | | 04'00" (+00'19") | 415 / 2810 |
| 9 | | 03'54" (+00'13") | 417 / 3228 |
| 10 | | 01:10'43" (+07'02") | 42 / 3270 |
| 11 | | 04'09" (+00'28") | 415 / 3685 |
| 12 | | 04'17" (+00'36") | 409 / 4095 |
| 13 | | 04'07" (+00'26") | 412 / 4507 |
| 14 | | 04'05" (+00'24") | 415 / 4923 |
| 15 | | 04'10" (+00'29") | 411 / 5335 |
| 16 | | 04'07" (+00'26") | 416 / 5752 |
| 17 | | 04'06" (+00'25") | 418 / 6170 |
| 18 | | 04'05" (+00'24") | 212 / 6383 |
| 19 | | 23'47" (+20'06") | 130 / 6513 |
| 20 | | 03'58" (+00'17") | 409 / 6923 |
| 21 | | 04'08" (+00'27") | 414 / 7337 |
| 22 | | 04'04" (+00'23") | 409 / 7747 |
| 23 | | 04'00" (+00'19") | 414 / 8162 |
| 24 | | 04'02" (+00'21") | 419 / 8581 |
| 25 | | 01:53'39" (+49'58") | 29 / 8610 |
| 26 | | 03'41" | 416 / 9026 |
| 27 | | 03'57" (+00'16") | 413 / 9440 |
| 28 | | 03'44" (+00'03") | 209 / 9650 |
| 29 | | 23'30" (+19'49") | 9 / 9660 |
1K配速96秒/圈，2K配速100秒/圈，3K配速104秒/圈，2K配速100秒/圈，1K配速96秒/圈，間休3分鐘。撐完課表VO2max瞬間增加2，小有成就感😊
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~161 | 79~89% |
| 3:T乳酸耐力區 | 161~166 | 89~92% |
| 4:A無氧耐力區 | 166~176 | 92~97.5% |
| 5:I最大耗氧區 | 176~181 | 97.5~100% |
| 最大心率為181 點此去設定最大心率 |
1月累積里程 :
201.19 km 
Nike Tempo Next%黑 累積 :
97.6 kmTCX 2.0 上傳 | 10 months ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'53" | 00:03'53" |
| 2 | 06'33" | 00:10'26" |
| 3 | 03'58" | 00:14'24" |
| 4 | 06'58" | 00:21'22" |
| 5 | 04'09" | 00:25'31" |
| 6 | 04'08" | 00:29'39" |
| 7 | 06'36" | 00:36'15" |
| 8 | 04'05" | 00:40'20" |
| 9 | 07'09" | 00:47'29" |
| 9.7 | 04'09" | 00:50'14" |
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