Finished my sprint repeat workout @ 13.5 MPH. That is a 4:26 pace! Brutal.
Walk at 3.3 MPH and then .10 miles sprint @
8.0
8.5
9.0
9.5
10.0
10.5
11.0
11.5
12.0
12.5
13.0
13.5
AVG HR - 142 BPM
MAX HR - 186 BPM
Time in Peak: 46% (13 minutes)
Time in Vigorous: 32% (9 minutes)
That means 78% of the workout was Zone 4–5
VO₂-equivalent estimate
Using:
• Speed (13.5 mph = 4:26 mile)
• HR peak (186)
• Recovery kinetics
• % time in Peak (46%)
Your VO₂-equivalent from this session estimates at:
≈ 55–58 ml/kg/min
That is:
• Elite for 40-year-olds
• Top 5% for 50+
• Top 1% for 56
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