Result for: Week 1 S2 - Tempo
Activity Began: 01/05/2014 11:34 AM
Duration: 01:15:13
Distance: 14.07 mi / 22.66 km
Average Speed: 11.0 mph / 17.8 kph
Average Pace: 5:26 min/mile / 3:22 min/km
Normalized Power: 95 watts
Training Stress Score: 2147483647
Calories: 410
Activity: Bike
Description:
Instructions - Run the Tempo course of your choice in the 3D software
Warm-up: Ride the first 15 mins of the course and build avge watts to 75% CP
Set 1: Reset the course and then hold the prescribed wattage for the duration of the ride. On hills you can push up to 20 watts higher than prescribed and on the descents go 20 watts under prescribed level. By the time you reach the cool down your average watts should read /- 2 watts from that shown.
Cool down: EZ spin @ <50%CP30
Download: TrainingPeaks PWX file
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