Rides - TrainerRoad

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DURATION
1:00:00

kJ/Cal
442

TSS
55

NP
147

IF
0.75

FTP
197

Power Source
Power Meter

Wow, what an awesome ILT workout. Very tired now.

Name	Time	kJ/Cal	TSS	NP	Power	Target	Heart	Cadence
Workout	01:00:00	442	56	147	122	131	156	97
ILT 1	00:09:00	55	10	157	103	108	143	72
ILT Step 1	00:03:00	24	5	203	134	99	143	72
ILT Step 2	00:03:00	14	1	82	82	108	142	67
ILT Step 3	00:03:00	16	1	94	93	117	145	77
Sprint 1	00:00:30	6	1	152	200	204	139	109
Sprint 2	00:00:30	6	1	159	201	213	153	117
Sprint 3	00:00:30	6	1	161	204	213	150	122
Sprint 4	00:00:30	6	1	158	198	213	156	118
Sprint 5	00:00:30	6	1	165	210	223	159	110
Sprint 6	00:00:30	6	1	160	207	223	150	111
Sprint 7	00:00:30	9	1	236	291	223	157	113
Sprint 8	00:00:30	7	1	172	228	232	139	110
Sprint 9	00:00:30	6	1	196	215	232	163	124
Sprint 10	00:00:30	6	1	167	215	232	165	121
ILT 2	00:06:00	36	3	112	101	108	152	80
ILT Step 1	00:02:00	13	2	132	113	99	148	66
ILT Step 2	00:02:00	10	1	80	85	108	151	73
ILT Step 3	00:02:00	12	1	106	107	117	156	99
Spin-Up 1	00:06:00	59	7	163	164	182	173	116
Spin-Up Step 1	00:03:00	30	3	163	167	184	168	114
Spin-Up Step 2	00:02:00	19	2	163	162	180	178	116
Spin-Up Step 3	00:01:00	9	1	161	160	175	179	120
Spin-Up 2	00:06:00	59	7	162	163	182	172	114
Spin-Up Step 1	00:03:00	30	3	163	168	184	166	111
Spin-Up Step 2	00:02:00	19	2	162	161	180	179	117
Spin-Up Step 3	00:01:00	9	1	155	154	175	180	113

Length	Power	Start	End
5 Seconds	1310	00:05:03	00:05:08
10 Seconds	718	00:05:00	00:05:10
20 Seconds	415	00:04:52	00:05:12
30 Seconds	312	00:04:42	00:05:12
60 Seconds	219	00:30:38	00:31:38
2 Minutes	175	00:04:15	00:06:15
5 Minutes	166	00:43:02	00:48:02
10 Minutes	141	00:23:35	00:33:35
20 Minutes	135	00:14:44	00:34:44
30 Minutes	131	00:18:57	00:48:57
60 Minutes	122	00:00:00	01:00:00

Zone	Time	Percent	Low	High
Active Recovery	00:31:10	51.9%	0	108
Endurance	00:10:38	17.7%	108	148
Tempo	00:06:36	11.0%	148	165
Sweet Spot	00:05:13	8.7%	165	187
Threshold	00:01:26	2.4%	187	207
VO2 Max	00:02:47	4.6%	207	236
Anaerobic Capacity	00:01:03	1.8%	236	1970

Zone	Time	Percent	Low	High
Active Recovery	00:00:25	0.7%	0	109
Endurance	00:02:30	4.2%	109	133
Tempo	00:18:49	31.4%	133	150
Sweet Spot	00:03:52	6.4%	150	152
Threshold	00:20:36	34.3%	152	168
VO2 Max	00:13:50	23.1%	168	220

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