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- Duration
- 1 h 14 min
- TSS
- 58
- IF
- 0.68
- Work
- 710 kJ ≈ 710 kcal
- Avg power
- 160 Wat FTP 250 W
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About this workout
Разминка 10 мин (40%→65% FTP). 3×(1 мин на 90% FTP / 3 мин на 50% FTP). 3×(9 мин на 80% FTP / 5 мин на 50% FTP). Заминка 10 мин (65%→50% FTP).
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 10:00 | 40→65% | 100→163 | Z1 Recovery |
| 2 | Repeat ×3 | |||
| 2.1 | 1:00 | 90% | 225 | Z3 Tempo |
| 2.2 | 3:00 | 50% | 125 | Z1 Recovery |
| 3 | Repeat ×3 | |||
| 3.1 | 9:00 | 80% | 200 | Z3 Tempo |
| 3.2 | 5:00 | 50% | 125 | Z1 Recovery |
| 4 | 10:00 | 65→50% | 163→125 | Z2 Endurance |