Strength Program - Lower Body (Day 1)

Morning Ride

Afternoon Ride

Morning Gravel Ride

◼ 20, July Training status ◼
😃 Keeping it steady (470)
🌳 Fitness 55, Fatigue 71, Balance -16

◼ Ride Summary ◼
🐗 Sweet Spot Training (moderate intensity)
🏷️ Enhanced FTP, Carbs metabolism
🚵 Hillclimb Ride
📊 RP 232, Int 0.82, Vol 231
✨ Recovery time 45 hour

◼ Peak power ◼
⚡ 15sec 465w (77%) 
⚡ 1min 337w (85%) 
⚡ 2min 301w (84%) 
⚡ 5min 299w (96%) 
⚡ 10min 290w (95%) 
⚡ 20min 279w (94%) 
⚡ 40min 270w (95%) 
⚡ 1hour 252w (104%) 🏆 PR
⚡ 2hour 218w (108%) 🏆 PR

◼ Power zone ◼
⚪ 1zone 19% (-17%)
🔵 2zone 22% (-11%)
🟢 3zone 23% (+8%)
🟡 4zone 24% (+16%)
🟠 5zone 10% (+6%)
🔴 6zone 3% 
⭕ 7zone 0% (-1%)

◼ Heartrate zone ◼
🤍 1zone 8%
💙 2zone 16%
💚 3zone 49%
💛 4zone 27%
🧡 5zone 0%

◼ Anaerobic work ◼
🕯️ Matches 7.4
⌛ AWC duration 37m 57s
🏋 AWC energy 75.4kJ
🔋 Maximum discharge 47.6%

◼ Energy metabolism ◼
🔥 Calories burned 2412
🧀 Fat 42.4%
🍞 Carb 57.6%
⏲ Fat loss 110g



🔗 https://strava.com/clubs/riduck

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Strength Program - Lower Body (Day 1)

Morning Ride

Afternoon Ride

Afternoon Ride

Morning Gravel Ride

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