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- Duration
- 57 min
- TSS
- 67
- IF
- 0.84
- Work
- 598 kJ ≈ 598 kcal
- Avg power
- 175 Wat FTP 250 W
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About this workout
Пирамида VO2max: 1-2-3-4-3-2-1 минуты на 110–120% FTP с равным отдыхом. Вещая птица Гамаюн знает, где вершина, — посередине.
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 15:00 | 45→75% | 113→188 | Z2 Endurance |
| 2 | 1:00 | 120% | 300 | Z5 VO2max |
| 3 | 1:00 | 50% | 125 | Z1 Recovery |
| 4 | 2:00 | 115% | 288 | Z5 VO2max |
| 5 | 2:00 | 50% | 125 | Z1 Recovery |
| 6 | 3:00 | 112% | 280 | Z5 VO2max |
| 7 | 3:00 | 50% | 125 | Z1 Recovery |
| 8 | 4:00 | 110% | 275 | Z5 VO2max |
| 9 | 4:00 | 50% | 125 | Z1 Recovery |
| 10 | 3:00 | 112% | 280 | Z5 VO2max |
| 11 | 3:00 | 50% | 125 | Z1 Recovery |
| 12 | 2:00 | 115% | 288 | Z5 VO2max |
| 13 | 2:00 | 50% | 125 | Z1 Recovery |
| 14 | 1:00 | 120% | 300 | Z5 VO2max |
| 15 | 1:00 | 50% | 125 | Z1 Recovery |
| 16 | 10:00 | 55→40% | 138→100 | Z1 Recovery |
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