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Duration | Description | Target Power | Avg. Power | Heart Rate | Cadence | kcals |
---|---|---|---|---|---|---|
01:00 | Warmup - Easy | 132 Watts | 132 Watts | 93 Bpm | 86 | 9 |
01:00 | Warmup - Easy | 156 Watts | 158 Watts | 92 Bpm | 88 | 10 |
01:00 | Warmup - Steady | 168 Watts | 177 Watts | 97 Bpm | 84 | 12 |
01:00 | Warmup - Steady | 180 Watts | 193 Watts | 100 Bpm | 89 | 13 |
00:15 | Warmup - Hard | 216 Watts | 254 Watts | 107 Bpm | 99 | 4 |
00:45 | Warmup - Steady | 180 Watts | 198 Watts | 108 Bpm | 90 | 10 |
00:30 | Warmup - Hard | 240 Watts | 256 Watts | 113 Bpm | 99 | 8 |
01:00 | Warmup - Moderate | 204 Watts | 221 Watts | 115 Bpm | 90 | 15 |
00:15 | Warmup - Hard | 264 Watts | 396 Watts | 118 Bpm | 117 | 7 |
01:00 | Warmup - Steady | 180 Watts | 206 Watts | 128 Bpm | 91 | 14 |
00:15 | Warmup - Hard | 288 Watts | 549 Watts | 126 Bpm | 102 | 9 |
02:00 | Warmup - Easy | 156 Watts | 179 Watts | 127 Bpm | 79 | 24 |
01:00 | High Cadence | 204 Watts | 222 Watts | 118 Bpm | 85 | 15 |
01:00 | Easy Peddaling | 132 Watts | 206 Watts | 116 Bpm | 80 | 14 |
01:00 | High Cadence | 204 Watts | 223 Watts | 115 Bpm | 84 | 15 |
01:00 | Easy Peddaling | 132 Watts | 209 Watts | 118 Bpm | 81 | 14 |
01:30 | Hard Interval | 252 Watts | 268 Watts | 129 Bpm | 84 | 27 |
00:45 | Recover | 132 Watts | 220 Watts | 135 Bpm | 83 | 11 |
01:30 | Hard Interval | 252 Watts | 258 Watts | 137 Bpm | 92 | 26 |
00:45 | Recover | 132 Watts | 221 Watts | 138 Bpm | 83 | 11 |
01:30 | Hard Interval | 252 Watts | 268 Watts | 141 Bpm | 84 | 27 |
00:45 | Recover | 132 Watts | 217 Watts | 143 Bpm | 82 | 11 |
01:30 | Hard Interval | 252 Watts | 264 Watts | 142 Bpm | 84 | 26 |
00:45 | Recover | 132 Watts | 217 Watts | 144 Bpm | 82 | 11 |
01:30 | Hard Interval | 252 Watts | 263 Watts | 145 Bpm | 83 | 26 |
00:45 | Recover | 132 Watts | 209 Watts | 146 Bpm | 80 | 10 |
05:00 | Recovery Period | 144 Watts | 212 Watts | 137 Bpm | 81 | 70 |
01:30 | Hard Interval | 252 Watts | 261 Watts | 149 Bpm | 83 | 26 |
00:45 | Recover | 132 Watts | 211 Watts | 153 Bpm | 81 | 10 |
01:30 | Hard Interval | 252 Watts | 263 Watts | 154 Bpm | 83 | 26 |
00:45 | Recover | 132 Watts | 211 Watts | 158 Bpm | 81 | 10 |
01:30 | Hard Interval | 252 Watts | 262 Watts | 158 Bpm | 83 | 26 |
00:45 | Recover | 132 Watts | 211 Watts | 161 Bpm | 81 | 10 |
01:30 | Hard Interval | 252 Watts | 263 Watts | 161 Bpm | 83 | 26 |
00:45 | Recover | 132 Watts | 209 Watts | 161 Bpm | 80 | 10 |
01:30 | Hard Interval | 252 Watts | 266 Watts | 163 Bpm | 84 | 26 |
00:45 | Recover | 132 Watts | 189 Watts | 163 Bpm | 75 | 9 |
02:00 | Recovery Period | 132 Watts | 202 Watts | 151 Bpm | 79 | 27 |
00:20 | Max Effort | 312 Watts | 339 Watts | 153 Bpm | 96 | 7 |
00:40 | Recover | 132 Watts | 195 Watts | 163 Bpm | 77 | 9 |
00:20 | Max Effort | 312 Watts | 345 Watts | 160 Bpm | 97 | 8 |
00:40 | Recover | 132 Watts | 198 Watts | 166 Bpm | 77 | 9 |
00:20 | Max Effort | 312 Watts | 345 Watts | 164 Bpm | 97 | 8 |
00:40 | Recover | 132 Watts | 216 Watts | 169 Bpm | 82 | 10 |
05:00 | Cool Down | 132 Watts | 250 Watts | 168 Bpm | 86 | 83 |
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Interval | power |
---|---|
00:03 | 925 Watts |
00:05 | 897 Watts |
00:10 | 712 Watts |
00:20 | 461 Watts |
00:30 | 372 Watts |
01:00 | 283 Watts |
02:00 | 276 Watts |
05:00 | 251 Watts |
10:00 | 251 Watts |
15:00 | 240 Watts |
20:00 | 241 Watts |
30:00 | 239 Watts |
01:00:00 | 0 Watts |
01:30:00 | 0 Watts |
02:00:00 | 0 Watts |
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