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- Duration
- 1 h
- TSS
- 64
- IF
- 0.80
- Work
- 671 kJ ≈ 671 kcal
- Avg power
- 186 Wat FTP 250 W
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About this workout
К концу тренировки будешь весь мокрый, но это того стоит — форма-то растет!
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 10:00 | 25→75% | 63→188 | Z1 Recovery |
| 2 | 0:30 | 95% | 238 | Z4 Threshold |
| 3 | 0:30 | 50% | 125 | Z1 Recovery |
| 4 | 0:30 | 105% | 263 | Z4 Threshold |
| 5 | 0:30 | 50% | 125 | Z1 Recovery |
| 6 | 0:30 | 115% | 288 | Z5 VO2max |
| 7 | 0:30 | 50% | 125 | Z1 Recovery |
| 8 | 2:00 | 50% | 125 | Z1 Recovery |
| 9 | Repeat ×5 | |||
| 9.1 | 1:00 | 88% | 220 | Z3 Tempo |
| 9.2 | 1:00 | 88% | 220 | Z3 Tempo |
| 10 | 3:00 | 55% | 138 | Z1 Recovery |
| 11 | Repeat ×3 | |||
| 11.1 | 2:00 | 94% | 235 | Z4 Threshold |
| 11.2 | 3:00 | 86% | 215 | Z3 Tempo |
| 12 | 3:00 | 55% | 138 | Z1 Recovery |
| 13 | 12:00 | 75→90% | 188→225 | Z3 Tempo |
| 14 | 2:00 | 50% | 125 | Z1 Recovery |
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