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- Duration
- 45 min
- TSS
- 37
- IF
- 0.70
- Work
- 395 kJ ≈ 395 kcal
- Avg power
- 146 Wat FTP 250 W
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About this workout
Разминка 2.7 мин (25%→56% FTP). 4×(1.5 мин на 73% FTP / 2.3 мин на 38% FTP). 4×(1.5 мин на 107% FTP / 1.9 мин на 43% FTP). 4×(1.4 мин на 75% FTP / 2 мин на 42% FTP).
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 2:40 | 25→56% | 63→141 | Z1 Recovery |
| 2 | Repeat ×4 | |||
| 2.1 | 1:30 | 73% | 181 | Z2 Endurance |
| 2.2 | 2:15 | 38% | 96 | Z1 Recovery |
| 3 | Repeat ×4 | |||
| 3.1 | 1:30 | 107% | 268 | Z5 VO2max |
| 3.2 | 1:55 | 43% | 108 | Z1 Recovery |
| 4 | Repeat ×4 | |||
| 4.1 | 1:25 | 75% | 189 | Z3 Tempo |
| 4.2 | 2:00 | 42% | 106 | Z1 Recovery |
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