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- Duration
- 1 h 45 min
- TSS
- 120
- IF
- 0.83
- Work
- 1214 kJ ≈ 1214 kcal
- Avg power
- 193 Wat FTP 250 W
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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, «Жёлтый единорог» — третий 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 | 83% | 208 | Z3 Tempo |
| 12.2 | 1:00 | 105% | 263 | Z4 Threshold |
| 13 | 2:00 | 50% | 125 | Z1 Recovery |
| 14 | Repeat ×6 | |||
| 14.1 | 2:00 | 83% | 208 | Z3 Tempo |
| 14.2 | 1:00 | 105% | 263 | Z4 Threshold |
| 15 | 2:00 | 50% | 125 | Z1 Recovery |
| 16 | Repeat ×6 | |||
| 16.1 | 2:00 | 83% | 208 | Z3 Tempo |
| 16.2 | 1:00 | 105% | 263 | Z4 Threshold |
| 17 | 2:00 | 50% | 125 | Z1 Recovery |
| 18 | 5:00 | 75% | 188 | Z2 Endurance |
| 19 | Repeat ×5 | |||
| 19.1 | 1:00 | 75% | 188 | Z2 Endurance |
| 19.2 | 1:00 | 75% | 188 | Z2 Endurance |
| 20 | 5:00 | 75% | 188 | Z2 Endurance |
| 21 | 5:00 | 60→25% | 150→63 | Z1 Recovery |
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