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- Duration
- 1 h 30 min
- TSS
- 121
- IF
- 0.90
- Work
- 1099 kJ ≈ 1099 kcal
- Avg power
- 204 Wat FTP 250 W
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About this workout
Интервалы с острыми пиками, как зубья пилы. После этой тренировки твой график мощности будет выглядеть как нож с зазубринами. Зато ты станешь по-настоящему острым к гонке и готов рвать на любых отрывах и рельефе.
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 | 2:00 | 110→130% | 275→325 | Z6 Anaerobic |
| 6 | 2:00 | 55% | 138 | Z1 Recovery |
| 7 | 2:00 | 110→130% | 275→325 | Z6 Anaerobic |
| 8 | 2:00 | 55% | 138 | Z1 Recovery |
| 9 | 2:00 | 110→130% | 275→325 | Z6 Anaerobic |
| 10 | 2:00 | 55% | 138 | Z1 Recovery |
| 11 | 2:00 | 110→130% | 275→325 | Z6 Anaerobic |
| 12 | 2:00 | 55% | 138 | Z1 Recovery |
| 13 | 2:00 | 110→130% | 275→325 | Z6 Anaerobic |
| 14 | 2:00 | 55% | 138 | Z1 Recovery |
| 15 | 2:00 | 110→130% | 275→325 | Z6 Anaerobic |
| 16 | 8:00 | 55% | 138 | Z1 Recovery |
| 17 | 0:30 | 130→150% | 325→375 | Z6 Anaerobic |
| 18 | Repeat ×5 | |||
| 18.1 | 3:00 | 88% | 220 | Z3 Tempo |
| 18.2 | 1:00 | 100% | 250 | Z4 Threshold |
| 19 | 0:30 | 130→150% | 325→375 | Z6 Anaerobic |
| 20 | Repeat ×5 | |||
| 20.1 | 3:00 | 88% | 220 | Z3 Tempo |
| 20.2 | 1:00 | 100% | 250 | Z4 Threshold |
| 21 | 4:00 | 45% | 113 | Z1 Recovery |