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- Duration
- 44 min
- TSS
- 55
- IF
- 0.86
- Work
- 484 kJ ≈ 484 kcal
- Avg power
- 184 Wat FTP 250 W
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About this workout
Разминка 4.9 мин (25%→75% FTP). 0.9 мин на 44% FTP. 2×(0.3 мин на 114% FTP / 1.1 мин на 50% FTP). 16×(0.5 мин на 125% FTP / 0.5 мин на 40% FTP). 4.1 мин на 41% FTP. 15×(0.5 мин на 125% FTP / 0.5 мин на 42% FTP).
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 4:55 | 25→75% | 64→189 | Z1 Recovery |
| 2 | 0:55 | 44% | 110 | Z1 Recovery |
| 3 | Repeat ×2 | |||
| 3.1 | 0:20 | 114% | 286 | Z5 VO2max |
| 3.2 | 1:05 | 50% | 126 | Z1 Recovery |
| 4 | Repeat ×16 | |||
| 4.1 | 0:30 | 125% | 314 | Z6 Anaerobic |
| 4.2 | 0:30 | 40% | 101 | Z1 Recovery |
| 5 | 4:05 | 41% | 103 | Z1 Recovery |
| 6 | Repeat ×15 | |||
| 6.1 | 0:30 | 125% | 314 | Z6 Anaerobic |
| 6.2 | 0:30 | 42% | 106 | Z1 Recovery |
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