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- Duration
- 1 h 30 min
- TSS
- 82
- IF
- 0.74
- Work
- 906 kJ ≈ 906 kcal
- Avg power
- 168 Wat FTP 250 W
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About this workout
Длинная тренировка (~1.5 ч). Основная нагрузка: восстановление (41%), выносливость (25%), темп (19%).
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 9:00 | 30→101% | 76→254 | Z2 Endurance |
| 2 | 5:00 | 50% | 126 | Z1 Recovery |
| 3 | 2:55 | 94% | 235 | Z4 Threshold |
| 4 | 5:00 | 50% | 126 | Z1 Recovery |
| 5 | 3:25 | 95% | 239 | Z4 Threshold |
| 6 | 5:00 | 50% | 126 | Z1 Recovery |
| 7 | 15:00 | 75% | 189 | Z3 Tempo |
| 8 | 5:00 | 50% | 126 | Z1 Recovery |
| 9 | 20:00 | 68% | 171 | Z2 Endurance |
| 10 | 3:15 | 50% | 126 | Z1 Recovery |
| 11 | Repeat ×4 | |||
| 11.1 | 1:30 | 109% | 274 | Z5 VO2max |
| 11.2 | 2:35 | 50% | 126 | Z1 Recovery |
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