Morning Ride

Morning coffee ride

Commuter

Ms gong 2025

◾️ 16, November Training status ◾️
😄 Gradually improving (396)
🌳 Fitness 63, Fatigue 77, Balance -14

◾️ Ride Summary ◾️
🐆 High Intensity Training (high intensity)
🏷️ Most effective, EPOC effect
🚵 Hillclimb Ride
📊 RP 156, Int 0.83, Vol 230
✨ Recovery time 70 hour

◾️ Peak power ◾️
⚡ 15sec 394w (74%) 
⚡ 1min 297w (90%) 
⚡ 2min 269w (105%) 🏆 PR
⚡ 5min 196w (89%) 
⚡ 10min 178w (86%) 
⚡ 20min 149w (86%) 
⚡ 40min 121w (86%) 
⚡ 1hour 103w (82%) 
⚡ 2hour 93w (84%) 
⚡ 4hour 79w (91%) 

◾️ Power zone ◾️
⚪ 1zone 21% (-13%)
🔵 2zone 21% (-8%)
🟢 3zone 17% (+2%)
🟡 4zone 14% (+5%)
🟠 5zone 8% (+3%)
🔴 6zone 10% (+5%)
⭕ 7zone 8% (+4%)

◾️ Heartrate zone ◾️
🤍 1zone 3%
💙 2zone 25%
💚 3zone 39%
💛 4zone 32%
🧡 5zone 1%

◾️ Anaerobic work ◾️
🕯️ Matches 30.1
⌛ AWC duration 39m 45s
🏋 AWC energy 157kJ
🔋 Maximum discharge 75.2%

◾️ Energy metabolism ◾️
🔥 Calories burned 1232
🧀 Fat 31.7%
🍞 Carb 68.3%
⏲ Fat loss 42g



--- Insights by Riduck ---


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Morning Ride

Morning coffee ride

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Commuter

Ms gong 2025

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