🌤️ Road: Montijo - Base | Endurance + Tempo 4x10'

☁️ Road: Rio Frio - Base | Endurance + Tempo 4x10' + Sprints 3x20"

🏋🏻‍♀️ Base | Max Strength - Bilateral

🌧️ MyWhoosh: Suíça | Zurique - Base | Endurance (2)3x12'

🧘🏻 Yoga for Cyclists - 20' Legs & Core

O calor já aperta a partir das 9h, à que tentar sair mais cedo para treinar. Hoje um bom teste às pernas com intervalos longos um pouco abaixo do limite e sentia-me bem e com força. Há espaço para dar mais 🦿⚡🦿.

Com passagem pelo Pinhal das Freiras em Belverde, Aroeira e C. Caparica. 
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ⓧⓔⓡⓣ 𝗙𝗼𝗿𝗲𝗰𝗮𝘀𝘁 𝗔𝗜 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗦𝘂𝗺𝗺𝗮𝗿𝘆 ════
● Totals: 　 ❎ 156𝗑𝗌𝗌　 🔵 153　 🟡 2.2　 🔴 0.2
● Relative Power: 206𝗐𝖺𝗍𝗍𝗌
● Difficulty: ◆◆◆ - 78
● Calories: 1635　 ● Fat: 89g　 ● Carbs: 187g

Warmup 10:00
1 x 15:00 @ 95% TP with 20:00 rest in-between @ 100% LTP
Recover 03:00 @ 80% LTP
1 x 15:00 @ 90% TP with 20:00 rest in-between @ 100% LTP
Recover 03:00 @ 80% LTP
1 x 15:00 @ 85% TP with 20:00 rest in-between @ 100% LTP
Cool Down 5:00

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Pedro Rocha Ⓥ

☀️ Plano 114/239: LIT Tempo Endurance #snarpro

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🌤️ Road: Montijo - Base | Endurance + Tempo 4x10'

☁️ Road: Rio Frio - Base | Endurance + Tempo 4x10' + Sprints 3x20"

🏋🏻‍♀️ Base | Max Strength - Bilateral

🌧️ MyWhoosh: Suíça | Zurique - Base | Endurance (2)3x12'

🧘🏻 Yoga for Cyclists - 20' Legs & Core

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