← Workout library
- Duration
- 1 h 30 min
- TSS
- 105
- IF
- 0.84
- Work
- 1061 kJ ≈ 1061 kcal
- Avg power
- 196 Wat FTP 250 W
When are you riding?
✓ In your calendar: Open calendar
Couldn't save it, please try again
About this workout
Все тренировки серии «Единорог» построены по цветам радуги от самой лёгкой до самой жёсткой: красный — легче всего, потом оранжевый, жёлтый, зелёный, синий, индиго и фиолетовый — самый тяжёлый. Значит, «Оранжевый единорог» — второй по сложности.
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 10:00 | 25→75% | 63→188 | Z1 Recovery |
| 2 | 1:00 | 80% | 200 | Z3 Tempo |
| 3 | 0:30 | 95% | 238 | Z4 Threshold |
| 4 | 0:30 | 55% | 138 | Z1 Recovery |
| 5 | 1:00 | 80% | 200 | Z3 Tempo |
| 6 | 0:30 | 105% | 263 | Z4 Threshold |
| 7 | 0:30 | 55% | 138 | Z1 Recovery |
| 8 | 1:00 | 80% | 200 | Z3 Tempo |
| 9 | 0:30 | 115% | 288 | Z5 VO2max |
| 10 | 0:30 | 55% | 138 | Z1 Recovery |
| 11 | 4:00 | 55% | 138 | Z1 Recovery |
| 12 | Repeat ×6 | |||
| 12.1 | 2:00 | 85% | 213 | Z3 Tempo |
| 12.2 | 0:30 | 105% | 263 | Z4 Threshold |
| 13 | 2:00 | 55% | 138 | Z1 Recovery |
| 14 | Repeat ×6 | |||
| 14.1 | 2:00 | 85% | 213 | Z3 Tempo |
| 14.2 | 0:30 | 105% | 263 | Z4 Threshold |
| 15 | 2:00 | 55% | 138 | Z1 Recovery |
| 16 | Repeat ×6 | |||
| 16.1 | 2:00 | 85% | 213 | Z3 Tempo |
| 16.2 | 0:30 | 105% | 263 | Z4 Threshold |
| 17 | 2:00 | 55% | 138 | Z1 Recovery |
| 18 | Repeat ×6 | |||
| 18.1 | 2:00 | 85% | 213 | Z3 Tempo |
| 18.2 | 0:30 | 105% | 263 | Z4 Threshold |
| 19 | 4:00 | 75→25% | 188→63 | Z1 Recovery |
Similar workouts
Whole collection →- 39:00TSS 47IF 0.85
- 2:30TSS 157IF 0.79
- Темп1:00TSS 64IF 0.80