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Duration | Description | Target Power | Avg. Power | Heart Rate | Cadence | kcals |
---|---|---|---|---|---|---|
01:00 | Warmup - Easy | 143 Watts | 156 Watts | 0 Bpm | 75 | 10 |
01:00 | Warmup - Easy | 169 Watts | 173 Watts | 0 Bpm | 80 | 11 |
01:00 | Warmup - Steady | 182 Watts | 184 Watts | 0 Bpm | 84 | 12 |
01:00 | Warmup - Steady | 195 Watts | 202 Watts | 0 Bpm | 88 | 13 |
00:15 | Warmup - Hard | 234 Watts | 252 Watts | 0 Bpm | 84 | 4 |
00:45 | Warmup - Steady | 195 Watts | 206 Watts | 0 Bpm | 72 | 10 |
00:30 | Warmup - Hard | 260 Watts | 262 Watts | 0 Bpm | 83 | 9 |
01:00 | Warmup - Moderate | 221 Watts | 227 Watts | 0 Bpm | 77 | 15 |
00:15 | Warmup - Hard | 286 Watts | 290 Watts | 0 Bpm | 88 | 5 |
01:00 | Warmup - Steady | 195 Watts | 236 Watts | 0 Bpm | 79 | 16 |
00:15 | Warmup - Hard | 312 Watts | 321 Watts | 0 Bpm | 92 | 5 |
02:00 | Warmup - Easy | 169 Watts | 208 Watts | 0 Bpm | 73 | 27 |
02:00 | Endurance | 182 Watts | 188 Watts | 0 Bpm | 69 | 25 |
00:15 | Out Of The Saddle | 312 Watts | 410 Watts | 0 Bpm | 103 | 7 |
02:00 | Endurance | 182 Watts | 196 Watts | 0 Bpm | 70 | 26 |
00:15 | Out Of The Saddle | 312 Watts | 423 Watts | 0 Bpm | 105 | 7 |
02:00 | Endurance | 182 Watts | 197 Watts | 0 Bpm | 71 | 26 |
00:15 | Out Of The Saddle | 312 Watts | 452 Watts | 0 Bpm | 110 | 7 |
02:00 | Endurance | 182 Watts | 195 Watts | 0 Bpm | 70 | 26 |
00:15 | Out Of The Saddle | 312 Watts | 469 Watts | 0 Bpm | 113 | 8 |
02:00 | Endurance | 182 Watts | 195 Watts | 0 Bpm | 70 | 26 |
00:15 | Out Of The Saddle | 312 Watts | 439 Watts | 0 Bpm | 108 | 7 |
03:00 | Recovery Period | 143 Watts | 169 Watts | 0 Bpm | 73 | 33 |
01:00 | Lower Endurance | 169 Watts | 174 Watts | 0 Bpm | 73 | 11 |
01:00 | Upper Endurance | 195 Watts | 209 Watts | 0 Bpm | 73 | 14 |
01:00 | Lower Endurance | 169 Watts | 177 Watts | 0 Bpm | 74 | 12 |
01:00 | Upper Endurance | 195 Watts | 203 Watts | 0 Bpm | 72 | 13 |
01:00 | Lower Endurance | 169 Watts | 177 Watts | 0 Bpm | 73 | 12 |
01:00 | Upper Endurance | 195 Watts | 205 Watts | 0 Bpm | 73 | 14 |
01:00 | Lower Endurance | 169 Watts | 180 Watts | 0 Bpm | 74 | 12 |
01:00 | Upper Endurance | 195 Watts | 204 Watts | 0 Bpm | 73 | 13 |
01:00 | Lower Endurance | 169 Watts | 180 Watts | 0 Bpm | 74 | 12 |
01:00 | Upper Endurance | 195 Watts | 209 Watts | 0 Bpm | 74 | 14 |
01:00 | Lower Endurance | 169 Watts | 182 Watts | 0 Bpm | 75 | 12 |
01:00 | Upper Endurance | 195 Watts | 202 Watts | 0 Bpm | 72 | 13 |
01:00 | Lower Endurance | 169 Watts | 182 Watts | 0 Bpm | 75 | 12 |
01:00 | Upper Endurance | 195 Watts | 220 Watts | 0 Bpm | 76 | 15 |
01:00 | Lower Endurance | 169 Watts | 185 Watts | 0 Bpm | 76 | 12 |
01:00 | Upper Endurance | 195 Watts | 234 Watts | 0 Bpm | 79 | 15 |
01:00 | Lower Endurance | 169 Watts | 180 Watts | 0 Bpm | 74 | 12 |
01:00 | Upper Endurance | 195 Watts | 237 Watts | 0 Bpm | 79 | 16 |
01:00 | Lower Endurance | 169 Watts | 178 Watts | 0 Bpm | 74 | 12 |
01:00 | Upper Endurance | 195 Watts | 285 Watts | 0 Bpm | 88 | 19 |
05:00 | Cool Down | 156 Watts | 167 Watts | 0 Bpm | 71 | 55 |
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Interval | power |
---|---|
00:03 | 552 Watts |
00:05 | 542 Watts |
00:10 | 513 Watts |
00:20 | 444 Watts |
00:30 | 366 Watts |
01:00 | 290 Watts |
02:00 | 254 Watts |
05:00 | 238 Watts |
10:00 | 228 Watts |
15:00 | 226 Watts |
20:00 | 221 Watts |
30:00 | 208 Watts |
01:00:00 | 0 Watts |
01:30:00 | 0 Watts |
02:00:00 | 0 Watts |
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