Morning Ride

Zwift - Triple Flat Loops in Watopia

Lucky had a quick mcd breakfast before the ride 😵

◾️ 23, November Training status ◾️
😄 Gradually improving (585)
🌳 Fitness 59, Fatigue 88, Balance -29

◾️ Ride Summary ◾️
🐆 High Intensity Training (high intensity)
🏷️ Most effective, EPOC effect
🚵 Event Race
📊 RP 225, Int 0.87, Vol 186
✨ Recovery time 40 hour

◾️ Peak power ◾️
⚡ 15sec 718w (105%) 🏆 PR
⚡ 1min 426w (91%) 
⚡ 2min 332w (85%) 
⚡ 5min 284w (94%) 
⚡ 10min 249w (86%) 
⚡ 20min 210w (80%) 
⚡ 40min 192w (75%) 
⚡ 1hour 178w (71%) 
⚡ 2hour 151w (79%) 

◾️ Power zone ◾️
⚪ 1zone 37% (+21%)
🔵 2zone 17% (-15%)
🟢 3zone 11% (-15%)
🟡 4zone 9% (-7%)
🟠 5zone 7% (+1%)
🔴 6zone 9% (+5%)
⭕ 7zone 9% (+8%)

◾️ Heartrate zone ◾️
🤍 1zone 1%
💙 2zone 5%
💚 3zone 22%
💛 4zone 48%
🧡 5zone 25%

◾️ Anaerobic work ◾️
🕯️ Matches 30.9
⌛ AWC duration 36m 9s
🏋 AWC energy 237.3kJ
🔋 Maximum discharge 93%

◾️ Energy metabolism ◾️
🔥 Calories burned 1531
🧀 Fat 44.3%
🍞 Carb 55.7%
⏲ Fat loss 72.9g



--- Insights by Riduck ---


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Ralph Koh

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Morning Ride

Zwift - Triple Flat Loops in Watopia

Morning Ride

Morning Ride

Morning Ride

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