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- Duration
- 1 h 46 min
- TSS
- 131
- IF
- 0.86
- Work
- 1208 kJ ≈ 1208 kcal
- Avg power
- 190 Wat FTP 250 W
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About this workout
Сегодня два 20-минутных интервала "Крисскросс"! Разогрейся, затем чередуй усилия, чтобы научить тело справляться с нагрузкой. Завершай лёгкой заминкой!
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 15:00 | 25→75% | 64→189 | Z1 Recovery |
| 2 | Repeat ×8 | |||
| 2.1 | 0:30 | 120% | 301 | Z6 Anaerobic |
| 2.2 | 2:00 | 90% | 226 | Z4 Threshold |
| 3 | 5:00 | 65% | 164 | Z2 Endurance |
| 4 | Repeat ×8 | |||
| 4.1 | 0:30 | 120% | 301 | Z6 Anaerobic |
| 4.2 | 2:00 | 90% | 226 | Z4 Threshold |
| 5 | 5:00 | 65% | 164 | Z2 Endurance |
| 6 | Repeat ×2 | |||
| 6.1 | 5:00 | 110% | 276 | Z5 VO2max |
| 6.2 | 3:00 | 50% | 126 | Z1 Recovery |
| 7 | Repeat ×5 | |||
| 7.1 | 1:00 | 75% | 189 | Z3 Tempo |
| 7.2 | 1:00 | 50% | 126 | Z1 Recovery |
| 8 | 15:00 | 75→25% | 188→63 | Z1 Recovery |
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