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- Duration
- 1 h 15 min
- TSS
- 77
- IF
- 0.79
- Work
- 792 kJ ≈ 792 kcal
- Avg power
- 177 Wat FTP 250 W
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About this workout
Разминка 7.1 мин (25%→75% FTP). 5 мин на 50% FTP. 4×(1.3 мин на 101% FTP / 2 мин на 73% FTP). 4×(1.2 мин на 106% FTP / 2 мин на 75% FTP). 4×(1 мин на 111% FTP / 2 мин на 83% FTP). 6.6 мин на 50% FTP. 4×(1.4 мин на 75% FTP / 3.2 мин на 50% FTP).
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 7:05 | 25→75% | 63→187 | Z1 Recovery |
| 2 | 5:00 | 50% | 125 | Z1 Recovery |
| 3 | Repeat ×4 | |||
| 3.1 | 1:15 | 101% | 253 | Z4 Threshold |
| 3.2 | 2:00 | 73% | 183 | Z2 Endurance |
| 4 | Repeat ×4 | |||
| 4.1 | 1:10 | 106% | 264 | Z5 VO2max |
| 4.2 | 2:00 | 75% | 188 | Z3 Tempo |
| 5 | Repeat ×4 | |||
| 5.1 | 1:00 | 111% | 277 | Z5 VO2max |
| 5.2 | 2:00 | 83% | 207 | Z3 Tempo |
| 6 | 6:35 | 50% | 125 | Z1 Recovery |
| 7 | Repeat ×4 | |||
| 7.1 | 1:25 | 75% | 187 | Z2 Endurance |
| 7.2 | 3:10 | 50% | 125 | Z1 Recovery |
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