JOIN - 10 min intensive endurance

DAY 3 - Shoulders and arms

JOIN - Intensive endurance

Day 2 - Chest and Triceps

Day 1 - Back and Biceps

◼ 3, July Training status ◼
😐 Fresh condition (113)
🌳 Fitness 22, Fatigue 15, Balance 7

◼ Ride Summary ◼
🐶 Free Training (moderate intensity)
🏷️ Motivational effect, Sustained, Amused
🚵 Concentrated Ride
📊 RP 204, Int 0.86, Vol 59
✨ Recovery time 18 hour

◼ Peak power ◼
⚡ 15sec 504w (61%) 
⚡ 1min 337w (86%) 
⚡ 2min 261w (77%) 
⚡ 5min 210w (85%) 
⚡ 10min 202w (88%) 
⚡ 20min 194w (90%) 
⚡ 40min 177w (85%) 

◼ Power zone ◼
⚪ 1zone 19% (-2%)
🔵 2zone 31% (+5%)
🟢 3zone 21% (+2%)
🟡 4zone 14% 
🟠 5zone 7% (-2%)
🔴 6zone 5% (-2%)
⭕ 7zone 3% (-1%)

◼ Heartrate zone ◼
🤍 1zone 0%
💙 2zone 1%
💚 3zone 15%
💛 4zone 71%
🧡 5zone 14%

◼ Anaerobic work ◼
🕯️ Matches 4.4
⌛ AWC duration 8m 8s
🏋 AWC energy 32.5kJ
🔋 Maximum discharge 39%

◼ Energy metabolism ◼
🔥 Calories burned 496
🧀 Fat 37.5%
🍞 Carb 62.5%
⏲ Fat loss 20g



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JOIN - 10 min intensive endurance

DAY 3 - Shoulders and arms

JOIN - Intensive endurance

Day 2 - Chest and Triceps

Day 1 - Back and Biceps

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