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- Duration
- 1 h
- TSS
- 62
- IF
- 0.79
- Work
- 638 kJ ≈ 638 kcal
- Avg power
- 177 Wat FTP 250 W
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About this workout
Первая из трёх «сладостей» плана — тренировок в зоне Sweet Spot («сладкой зоне») на 90 % FTP. Классика: 3 × 10 минут. Самая лёгкая из тройки, дальше — «Белёвская пастила» и «Птичье молоко».
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 10:00 | 25→75% | 63→188 | Z1 Recovery |
| 2 | 0:30 | 95% | 238 | Z4 Threshold |
| 3 | 0:30 | 50% | 125 | Z1 Recovery |
| 4 | 0:30 | 105% | 263 | Z4 Threshold |
| 5 | 0:30 | 50% | 125 | Z1 Recovery |
| 6 | 0:30 | 115% | 288 | Z5 VO2max |
| 7 | 0:30 | 50% | 125 | Z1 Recovery |
| 8 | 2:00 | 50% | 125 | Z1 Recovery |
| 9 | 10:00 | 90% | 225 | Z3 Tempo |
| 10 | 4:00 | 55% | 138 | Z1 Recovery |
| 11 | 10:00 | 90% | 225 | Z3 Tempo |
| 12 | 4:00 | 55% | 138 | Z1 Recovery |
| 13 | 2:00 | 90% | 225 | Z3 Tempo |
| 14 | 1:00 | 90% | 225 | Z3 Tempo |
| 15 | 2:00 | 90% | 225 | Z3 Tempo |
| 16 | 1:00 | 90% | 225 | Z3 Tempo |
| 17 | 4:00 | 90% | 225 | Z3 Tempo |
| 18 | 7:00 | 55→25% | 138→63 | Z1 Recovery |
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