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- Duration
- 41 min
- TSS
- 47
- IF
- 0.83
- Work
- 459 kJ ≈ 459 kcal
- Avg power
- 187 Wat FTP 250 W
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About this workout
Сегодня у нас микс: мощность плюс работа в гору. Сначала короткие силовые отрезки (до 30 секунд), а потом 5-минутные подъемы в нарастающем темпе, с постепенным увеличением интенсивности. Сегодня задействуются все твои энергетические системы! Это сделает занятие интересным и бросит вызов каждому!
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 1:00 | 60% | 150 | Z2 Endurance |
| 2 | 1:00 | 68% | 170 | Z2 Endurance |
| 3 | 1:00 | 75% | 188 | Z2 Endurance |
| 4 | 1:00 | 83% | 208 | Z3 Tempo |
| 5 | 1:00 | 90% | 225 | Z3 Tempo |
| 6 | 1:00 | 55% | 138 | Z1 Recovery |
| 7 | 0:30 | 110% | 275 | Z5 VO2max |
| 8 | 0:30 | 55% | 138 | Z1 Recovery |
| 9 | 0:30 | 110% | 275 | Z5 VO2max |
| 10 | 0:30 | 55% | 138 | Z1 Recovery |
| 11 | 0:30 | 110% | 275 | Z5 VO2max |
| 12 | 0:30 | 55% | 138 | Z1 Recovery |
| 13 | 1:00 | 55% | 138 | Z1 Recovery |
| 14 | 0:30 | 151% | 378 | Z7 Neuromuscular |
| 15 | 1:00 | 55% | 138 | Z1 Recovery |
| 16 | 0:30 | 151% | 378 | Z7 Neuromuscular |
| 17 | 1:00 | 55% | 138 | Z1 Recovery |
| 18 | 0:30 | 151% | 378 | Z7 Neuromuscular |
| 19 | 1:00 | 55% | 138 | Z1 Recovery |
| 20 | 0:30 | 151% | 378 | Z7 Neuromuscular |
| 21 | 1:00 | 55% | 138 | Z1 Recovery |
| 22 | 2:00 | 75% | 188 | Z2 Endurance |
| 23 | 1:30 | 85% | 213 | Z3 Tempo |
| 24 | 1:00 | 96% | 240 | Z4 Threshold |
| 25 | 0:30 | 106% | 265 | Z5 VO2max |
| 26 | 4:00 | 58% | 145 | Z2 Endurance |
| 27 | 0:15 | 151% | 378 | Z7 Neuromuscular |
| 28 | 0:45 | 55% | 138 | Z1 Recovery |
| 29 | 0:15 | 151% | 378 | Z7 Neuromuscular |
| 30 | 0:45 | 55% | 138 | Z1 Recovery |
| 31 | 0:15 | 151% | 378 | Z7 Neuromuscular |
| 32 | 0:45 | 55% | 138 | Z1 Recovery |
| 33 | 0:15 | 151% | 378 | Z7 Neuromuscular |
| 34 | 0:45 | 55% | 138 | Z1 Recovery |
| 35 | 2:00 | 75% | 188 | Z2 Endurance |
| 36 | 1:30 | 85% | 213 | Z3 Tempo |
| 37 | 1:00 | 95% | 238 | Z4 Threshold |
| 38 | 0:30 | 106% | 265 | Z5 VO2max |
| 39 | 3:00 | 58% | 145 | Z2 Endurance |
| 40 | 4:00 | 58% | 145 | Z2 Endurance |
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