Result for: TriVelo 20/40 over/under and 4x4min 100-110%
Activity Began: 02/27/2015 10:25 PM
Duration: 01:54:41
Distance: 39.53 mi / 63.66 km
Average Speed: 22.1 mph / 35.5 kph
Average Pace: 2:43 min/mile / 1:41 min/km
Normalized Power: 168 watts
Intensity Factor: 0.55
Training Stress Score: 58
Calories: 1106
Activity: Bike
Description:
10 min warm up, then
2x 1min @105% watts @60 cad 3 min recovery
2x30 sec @140% watts @60 cad 3 min rec
main set
1x20 min, do as:
20 sec@320 (110%watts @100 cad
40 sec @240 (80%)watts @80 cad
repeat this for 20 min (20x1 min(20 sec/40 sec)
2 min easy
1x20 min
20 sec @320(115%) @100 cad
40 sec @260 (87%)@80 cad
same as above for 20 min
easy 10 min spin the legs
4x4 min @100/105/110/115%FTP@race cadence with 4 min recovery
10 min easy spin low watts
Download: TrainingPeaks PWX file
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