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Duration | Description | Target Power | Avg. Power | Heart Rate | Cadence | kcals |
---|---|---|---|---|---|---|
01:00 | Warmup - Easy | 162 Watts | 155 Watts | 71 Bpm | 85 | 10 |
01:00 | Warmup - Easy | 191 Watts | 187 Watts | 88 Bpm | 94 | 12 |
01:00 | Warmup - Steady | 206 Watts | 205 Watts | 106 Bpm | 95 | 14 |
01:00 | Warmup - Steady | 221 Watts | 220 Watts | 108 Bpm | 94 | 15 |
00:15 | Warmup - Hard | 265 Watts | 260 Watts | 110 Bpm | 100 | 4 |
00:45 | Warmup - Steady | 221 Watts | 224 Watts | 112 Bpm | 95 | 11 |
00:30 | Warmup - Hard | 294 Watts | 290 Watts | 115 Bpm | 101 | 10 |
01:00 | Warmup - Moderate | 250 Watts | 253 Watts | 118 Bpm | 98 | 17 |
00:15 | Warmup - Hard | 323 Watts | 348 Watts | 120 Bpm | 109 | 6 |
01:00 | Warmup - Steady | 221 Watts | 227 Watts | 120 Bpm | 95 | 15 |
00:15 | Warmup - Hard | 353 Watts | 359 Watts | 120 Bpm | 113 | 6 |
02:00 | Warmup - Easy | 191 Watts | 170 Watts | 120 Bpm | 89 | 22 |
20:00 | Threshold Test | 309 Watts | 354 Watts | 144 Bpm | 109 | 467 |
05:00 | Cool Down | 162 Watts | 166 Watts | 141 Bpm | 93 | 55 |
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Interval | power |
---|---|
00:03 | 441 Watts |
00:05 | 438 Watts |
00:10 | 436 Watts |
00:20 | 432 Watts |
00:30 | 430 Watts |
01:00 | 427 Watts |
02:00 | 419 Watts |
05:00 | 405 Watts |
10:00 | 378 Watts |
15:00 | 366 Watts |
20:00 | 354 Watts |
30:00 | 308 Watts |
01:00:00 | 0 Watts |
01:30:00 | 0 Watts |
02:00:00 | 0 Watts |
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52x16 gear on Specialized. felt good