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Duration | Description | Target Power | Avg. Power | Heart Rate | Cadence | kcals |
---|---|---|---|---|---|---|
01:00 | Warmup - Easy | 122 Watts | 128 Watts | 120 Bpm | 65 | 8 |
01:00 | Warmup - Easy | 144 Watts | 147 Watts | 141 Bpm | 81 | 10 |
01:00 | Warmup - Steady | 155 Watts | 161 Watts | 143 Bpm | 81 | 11 |
01:00 | Warmup - Steady | 167 Watts | 174 Watts | 149 Bpm | 83 | 11 |
00:15 | Warmup - Hard | 200 Watts | 208 Watts | 152 Bpm | 89 | 3 |
00:45 | Warmup - Steady | 167 Watts | 175 Watts | 153 Bpm | 83 | 9 |
00:30 | Warmup - Hard | 222 Watts | 229 Watts | 153 Bpm | 90 | 8 |
01:00 | Warmup - Moderate | 189 Watts | 191 Watts | 156 Bpm | 89 | 13 |
00:15 | Warmup - Hard | 244 Watts | 252 Watts | 158 Bpm | 95 | 4 |
01:00 | Warmup - Steady | 167 Watts | 183 Watts | 158 Bpm | 75 | 12 |
00:15 | Warmup - Hard | 266 Watts | 277 Watts | 156 Bpm | 91 | 5 |
02:00 | Warmup - Easy | 144 Watts | 157 Watts | 151 Bpm | 73 | 21 |
02:00 | Endurance | 155 Watts | 165 Watts | 147 Bpm | 76 | 22 |
00:15 | Out Of The Saddle | 266 Watts | 373 Watts | 149 Bpm | 86 | 6 |
02:00 | Endurance | 155 Watts | 172 Watts | 158 Bpm | 76 | 23 |
00:15 | Out Of The Saddle | 266 Watts | 364 Watts | 151 Bpm | 90 | 6 |
02:00 | Endurance | 155 Watts | 172 Watts | 161 Bpm | 76 | 23 |
00:15 | Out Of The Saddle | 266 Watts | 371 Watts | 156 Bpm | 88 | 6 |
02:00 | Endurance | 155 Watts | 170 Watts | 163 Bpm | 76 | 22 |
00:15 | Out Of The Saddle | 266 Watts | 384 Watts | 154 Bpm | 95 | 6 |
02:00 | Endurance | 155 Watts | 174 Watts | 164 Bpm | 76 | 23 |
00:15 | Out Of The Saddle | 266 Watts | 384 Watts | 161 Bpm | 91 | 6 |
03:00 | Recovery Period | 122 Watts | 138 Watts | 157 Bpm | 67 | 27 |
01:00 | Lower Endurance | 144 Watts | 149 Watts | 142 Bpm | 71 | 10 |
01:00 | Upper Endurance | 167 Watts | 177 Watts | 148 Bpm | 80 | 12 |
01:00 | Lower Endurance | 144 Watts | 154 Watts | 152 Bpm | 72 | 10 |
01:00 | Upper Endurance | 167 Watts | 179 Watts | 151 Bpm | 80 | 12 |
01:00 | Lower Endurance | 144 Watts | 151 Watts | 154 Bpm | 72 | 10 |
01:00 | Upper Endurance | 167 Watts | 176 Watts | 154 Bpm | 80 | 12 |
01:00 | Lower Endurance | 144 Watts | 152 Watts | 151 Bpm | 73 | 10 |
01:00 | Upper Endurance | 167 Watts | 177 Watts | 152 Bpm | 82 | 12 |
01:00 | Lower Endurance | 144 Watts | 153 Watts | 154 Bpm | 74 | 10 |
01:00 | Upper Endurance | 167 Watts | 175 Watts | 153 Bpm | 80 | 12 |
01:00 | Lower Endurance | 144 Watts | 148 Watts | 154 Bpm | 71 | 10 |
01:00 | Upper Endurance | 167 Watts | 178 Watts | 153 Bpm | 80 | 12 |
01:00 | Lower Endurance | 144 Watts | 152 Watts | 154 Bpm | 74 | 10 |
01:00 | Upper Endurance | 167 Watts | 174 Watts | 153 Bpm | 80 | 11 |
01:00 | Lower Endurance | 144 Watts | 145 Watts | 151 Bpm | 73 | 10 |
01:00 | Upper Endurance | 167 Watts | 175 Watts | 154 Bpm | 82 | 12 |
01:00 | Lower Endurance | 144 Watts | 152 Watts | 154 Bpm | 75 | 10 |
01:00 | Upper Endurance | 167 Watts | 176 Watts | 153 Bpm | 82 | 12 |
01:00 | Lower Endurance | 144 Watts | 152 Watts | 156 Bpm | 75 | 10 |
01:00 | Upper Endurance | 167 Watts | 190 Watts | 156 Bpm | 85 | 13 |
05:00 | Cool Down | 133 Watts | 144 Watts | 148 Bpm | 72 | 48 |
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Interval | power |
---|---|
00:03 | 481 Watts |
00:05 | 481 Watts |
00:10 | 457 Watts |
00:20 | 374 Watts |
00:30 | 304 Watts |
01:00 | 235 Watts |
02:00 | 209 Watts |
05:00 | 205 Watts |
10:00 | 198 Watts |
15:00 | 191 Watts |
20:00 | 188 Watts |
30:00 | 177 Watts |
01:00:00 | 0 Watts |
01:30:00 | 0 Watts |
02:00:00 | 0 Watts |
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