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- Duration
- 1 h 2 min
- TSS
- 78
- IF
- 0.87
- Work
- 658 kJ ≈ 658 kcal
- Avg power
- 178 Wat FTP 250 W
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About this workout
Эта тренировка имитирует нагрузку на извилистой трассе для гонок на время. С помощью 24 коротких интервалов ты научишься лучше ускоряться на выходе из поворотов.
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 5:00 | 45→65% | 113→163 | Z1 Recovery |
| 2 | 3:00 | 68% | 169 | Z2 Endurance |
| 3 | 2:00 | 85% | 213 | Z3 Tempo |
| 4 | 1:00 | 98% | 245 | Z4 Threshold |
| 5 | 0:30 | 113% | 283 | Z5 VO2max |
| 6 | 5:00 | 53% | 131 | Z1 Recovery |
| 7 | Repeat ×6 | |||
| 7.1 | 0:10 | 150% | 375 | Z6 Anaerobic |
| 7.2 | 0:50 | 98% | 245 | Z4 Threshold |
| 8 | 4:00 | 28% | 69 | Z1 Recovery |
| 9 | Repeat ×6 | |||
| 9.1 | 0:10 | 150% | 375 | Z6 Anaerobic |
| 9.2 | 0:50 | 98% | 245 | Z4 Threshold |
| 10 | 4:00 | 28% | 69 | Z1 Recovery |
| 11 | Repeat ×6 | |||
| 11.1 | 0:10 | 150% | 375 | Z6 Anaerobic |
| 11.2 | 0:50 | 98% | 245 | Z4 Threshold |
| 12 | 4:00 | 28% | 69 | Z1 Recovery |
| 13 | Repeat ×6 | |||
| 13.1 | 0:10 | 150% | 375 | Z6 Anaerobic |
| 13.2 | 0:50 | 98% | 245 | Z4 Threshold |
| 14 | 4:00 | 28% | 69 | Z1 Recovery |
| 15 | 5:00 | 75→55% | 188→138 | Z2 Endurance |
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