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Duration | Description | Target Power | Avg. Power | Heart Rate | Cadence | kcals |
---|---|---|---|---|---|---|
01:00 | Warmup - Easy | 132 Watts | 145 Watts | 99 Bpm | 92 | 10 |
01:00 | Warmup - Easy | 156 Watts | 160 Watts | 97 Bpm | 89 | 11 |
01:00 | Warmup - Steady | 168 Watts | 180 Watts | 98 Bpm | 85 | 12 |
01:00 | Warmup - Steady | 180 Watts | 191 Watts | 102 Bpm | 88 | 13 |
00:15 | Warmup - Hard | 216 Watts | 231 Watts | 104 Bpm | 93 | 4 |
00:45 | Warmup - Steady | 180 Watts | 200 Watts | 107 Bpm | 91 | 10 |
00:30 | Warmup - Hard | 240 Watts | 282 Watts | 112 Bpm | 105 | 9 |
01:00 | Warmup - Moderate | 204 Watts | 228 Watts | 121 Bpm | 93 | 15 |
00:15 | Warmup - Hard | 264 Watts | 269 Watts | 118 Bpm | 96 | 4 |
01:00 | Warmup - Steady | 180 Watts | 204 Watts | 116 Bpm | 91 | 13 |
00:15 | Warmup - Hard | 288 Watts | 569 Watts | 120 Bpm | 110 | 9 |
02:00 | Warmup - Easy | 156 Watts | 196 Watts | 126 Bpm | 88 | 26 |
01:00 | High Cadence | 204 Watts | 269 Watts | 124 Bpm | 94 | 18 |
01:00 | Easy Peddaling | 132 Watts | 210 Watts | 124 Bpm | 81 | 14 |
01:00 | High Cadence | 204 Watts | 277 Watts | 127 Bpm | 96 | 18 |
01:00 | Easy Peddaling | 132 Watts | 216 Watts | 131 Bpm | 83 | 14 |
01:30 | Hard Interval | 252 Watts | 268 Watts | 132 Bpm | 84 | 27 |
00:45 | Recover | 132 Watts | 221 Watts | 134 Bpm | 83 | 11 |
01:30 | Hard Interval | 252 Watts | 269 Watts | 137 Bpm | 84 | 27 |
00:45 | Recover | 132 Watts | 220 Watts | 137 Bpm | 83 | 11 |
01:30 | Hard Interval | 252 Watts | 271 Watts | 140 Bpm | 85 | 27 |
00:45 | Recover | 132 Watts | 224 Watts | 143 Bpm | 84 | 11 |
01:30 | Hard Interval | 252 Watts | 270 Watts | 145 Bpm | 85 | 27 |
00:45 | Recover | 132 Watts | 222 Watts | 146 Bpm | 83 | 11 |
01:30 | Hard Interval | 252 Watts | 270 Watts | 149 Bpm | 85 | 27 |
00:45 | Recover | 132 Watts | 214 Watts | 152 Bpm | 81 | 11 |
05:00 | Recovery Period | 144 Watts | 213 Watts | 140 Bpm | 82 | 70 |
01:30 | Hard Interval | 252 Watts | 271 Watts | 151 Bpm | 85 | 27 |
00:45 | Recover | 132 Watts | 215 Watts | 156 Bpm | 82 | 11 |
01:30 | Hard Interval | 252 Watts | 270 Watts | 157 Bpm | 85 | 27 |
00:45 | Recover | 132 Watts | 213 Watts | 159 Bpm | 81 | 11 |
01:30 | Hard Interval | 252 Watts | 270 Watts | 160 Bpm | 85 | 27 |
00:45 | Recover | 132 Watts | 215 Watts | 162 Bpm | 82 | 11 |
01:30 | Hard Interval | 252 Watts | 269 Watts | 162 Bpm | 84 | 27 |
00:45 | Recover | 132 Watts | 217 Watts | 164 Bpm | 82 | 11 |
01:30 | Hard Interval | 252 Watts | 272 Watts | 165 Bpm | 85 | 27 |
00:45 | Recover | 132 Watts | 215 Watts | 166 Bpm | 82 | 11 |
02:00 | Recovery Period | 132 Watts | 215 Watts | 158 Bpm | 82 | 28 |
00:20 | Max Effort | 312 Watts | 348 Watts | 159 Bpm | 87 | 8 |
00:40 | Recover | 132 Watts | 202 Watts | 166 Bpm | 78 | 9 |
00:20 | Max Effort | 312 Watts | 346 Watts | 165 Bpm | 86 | 8 |
00:40 | Recover | 132 Watts | 206 Watts | 169 Bpm | 79 | 9 |
00:20 | Max Effort | 312 Watts | 373 Watts | 168 Bpm | 89 | 8 |
00:40 | Recover | 132 Watts | 193 Watts | 171 Bpm | 87 | 8 |
05:00 | Cool Down | 132 Watts | 249 Watts | 168 Bpm | 88 | 82 |
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Interval | power |
---|---|
00:03 | 653 Watts |
00:05 | 647 Watts |
00:10 | 641 Watts |
00:20 | 526 Watts |
00:30 | 418 Watts |
01:00 | 309 Watts |
02:00 | 272 Watts |
05:00 | 257 Watts |
10:00 | 256 Watts |
15:00 | 251 Watts |
20:00 | 247 Watts |
30:00 | 245 Watts |
01:00:00 | 0 Watts |
01:30:00 | 0 Watts |
02:00:00 | 0 Watts |
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