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- Duration
- 1 h
- TSS
- 72
- IF
- 0.85
- Work
- 731 kJ ≈ 731 kcal
- Avg power
- 203 Wat FTP 250 W
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About this workout
Одна из самых сложных тренировок всего плана. Она создана, чтобы ты показал свою лучшую — образцовую версию себя!
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 5:00 | 40→65% | 100→163 | Z1 Recovery |
| 2 | 5:00 | 65% | 163 | Z2 Endurance |
| 3 | 3:00 | 80% | 200 | Z3 Tempo |
| 4 | 2:00 | 55% | 138 | Z1 Recovery |
| 5 | Repeat ×2 | |||
| 5.1 | 8:00 | 93% | 233 | Z4 Threshold |
| 5.2 | 2:00 | 88% | 220 | Z3 Tempo |
| 6 | 3:00 | 65% | 163 | Z2 Endurance |
| 7 | Repeat ×5 | |||
| 7.1 | 2:00 | 93% | 233 | Z4 Threshold |
| 7.2 | 2:00 | 88% | 220 | Z3 Tempo |
| 8 | 2:00 | 45% | 113 | Z1 Recovery |
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