Result for: Ben's Special 95min
Activity Began: 02/21/2015 12:21 PM
Duration: 01:31:09
Distance: 26.02 mi / 41.90 km
Average Speed: 17.5 mph / 28.2 kph
Average Pace: 3:26 min/mile / 2:07 min/km
Normalized Power: 146 watts
Intensity Factor: 0.74
Training Stress Score: 84
Calories: 764
Activity: Bike
Description:
20 min warm-up at 100-130 bpm
1 X 5 at 210W at 92-98 rpm
5 min Recov at 115-120 bpm
1 X 5 at 215W 92-98 rpm
5 min Recov at 115-120 bpm
1 X 5 at 220W 92-98 rpm
5 min Recov at 120-125 bpm
1 X 10 at 220W 92-98 rpm
10 min Recov at 125-130 bpm
DO CRISSCROSS X 1. All efforts at 92-98 rpm
2 min at 240W.
1 min at 230W
1 min at 220W
1 min at 210W
1 min at 200W
1 min at 210W
7 min at 220 W (Can go higher if possible)
10 min cool down at 170-100 bpm after last
Download: TrainingPeaks PWX file
Workout: Ben's Special 95min
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