Morning session with a OJ and espresso in my tum! Actually found this enjoyable and manageable... each interval is well balanced and found the last one pretty straight forward, although not easy feel like I could have bashed out another couple of intervals had it been in the program. I would have thought the base program would have been better starting with this then Gayley which was pretty darn hard!
(Beta) CycleOps Magneto
|5 Second||150||274 274||00:52:49||00:52:54|
|10 Second||149||267 267||00:52:44||00:52:54|
|20 Second||148||254 254||00:52:57||00:53:17|
|30 Second||148||234 234||00:53:00||00:53:30|
|1 Minute||148||219 219||00:52:10||00:53:10|
|2 Minute||147||184 184||00:51:58||00:53:58|
|5 Minute||145||182 182||00:51:19||00:56:19|
|10 Minute||127||158 158||00:14:29||00:24:29|
|15 Minute||122||141 141||00:39:20||00:54:20|
|20 Minute||126||140 140||00:38:58||00:58:58|
|30 Minute||121||133 133||00:16:00||00:46:00|
|60 Minute||110||126 126||00:00:00||01:00:00|
Functional Thershold Power (FTP) is the maximum average power someone can put out for an hour.
FTP is the main measuring stick to track rider improvement. Here at TrainerRoad, we use your FTP to scale our workouts to your fitness level.
Riders can find out their FTP by doing our 20 Minute or 8 Minute Test.
Intensity Factor (IF) is a measurement of how intense a workout is. The higher the intensity factor, the more intense a workout is.
An intensity factor of 1.0 represents an all out effort for an hour. An intensity factor of 0.90 for one hour is a hard but doable workout.
Riders can achieve an Intensity Factor higher than 1.0 by doing very intense workouts that are less than 60 minutes.
Training Stress Score
Training Stress Score (TSS) is a measure of how much training benifit a workout gives you. The higher the TSS, the more training stress someone has achieved.
A TSS of 100 for an hour workout represents a 100% effort. Riders can generate more TSS than that by going at a lower intensity for longer.
Most riders can recover from a ride with less than 100 TSS in 24 hours. Rides with as much as 300+ TSS could take serveral days to recover from.
Normalized power (NP) is an estimate of average power you could have produced if you rode for the same amount of time but at a steady state. It's a good way to compare rides of similar duration.
Normalized Power will usually be greater than average power, but can sometimes be lower on very steady or short intervals.
VirtualPower allows you to train with power without having to purchase a power meter.
We take speed from an ANT+ or Bluetooth Smart speed sensor and convert it to power in real time based on the type of trainer you have.