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- Duration
- 1 h 30 min
- TSS
- 112
- IF
- 0.86
- Work
- 1070 kJ ≈ 1070 kcal
- Avg power
- 198 Wat FTP 250 W
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About this workout
Овер-андеры: минута чуть выше порога (104%), две минуты чуть ниже (92%). Три серии по шесть повторов. Учит организм перерабатывать лактат и держать скорость при смене темпа.
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 12:00 | 45→70% | 113→175 | Z2 Endurance |
| 2 | Repeat ×6 | |||
| 2.1 | 1:00 | 104% | 260 | Z4 Threshold |
| 2.2 | 2:00 | 92% | 230 | Z4 Threshold |
| 3 | 6:00 | 55% | 138 | Z1 Recovery |
| 4 | Repeat ×6 | |||
| 4.1 | 1:00 | 104% | 260 | Z4 Threshold |
| 4.2 | 2:00 | 92% | 230 | Z4 Threshold |
| 5 | 6:00 | 55% | 138 | Z1 Recovery |
| 6 | Repeat ×6 | |||
| 6.1 | 1:00 | 104% | 260 | Z4 Threshold |
| 6.2 | 2:00 | 92% | 230 | Z4 Threshold |
| 7 | 12:00 | 60→40% | 150→100 | Z1 Recovery |
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