109/500 #rapha500 

Zwift - Group Ride: Festive 500 KLUB-Kickoff | All I Want for X-Mas is… Z2 🎁🚴‍♂️🎄 (D) on Volcano Circuit in Watopia

Zwift - Race: Club Ladder 12190 on Bologna Time Trial in Bologna TT

Zwift - Group Ride: WarmUp Oreos Germany vs Valhalla Thorir on Douce France in France

Zwift - Triple Flat Loops in Watopia

Zwift - Race: Club Ladder 12151 on Richmond Loop Around in Richmond

◾️ 25, November Training status ◾️
😄 Gradually improving (435)
🌳 Fitness 45, Fatigue 61, Balance -16

◾️ Ride Summary ◾️
🐷 Tempo Training (medium-low intensity)
🏷️ Mental enhancement, Steady pace, Achievement
📊 RP 161, Int 0.82, Vol 72
✨ Recovery time 20 hour

◾️ Peak power ◾️
⚡ 15sec 388w (64%) 
⚡ 1min 304w (98%) 
⚡ 2min 255w (100%) 
⚡ 5min 213w (100%) 
⚡ 10min 202w (104%) 🏆 PR
⚡ 20min 177w (93%) 
⚡ 40min 162w (88%) 
⚡ 1hour 145w (82%) 

◾️ Power zone ◾️
⚪ 1zone 15% (-25%)
🔵 2zone 38% (+5%)
🟢 3zone 29% (+14%)
🟡 4zone 11% (+4%)
🟠 5zone 5% (+2%)
🔴 6zone 2% 
⭕ 7zone 1% 

◾️ Heartrate zone ◾️
🤍 1zone 1%
💙 2zone 11%
💚 3zone 21%
💛 4zone 65%
🧡 5zone 2%

◾️ Anaerobic work ◾️
🕯️ Matches 2.4
⌛ AWC duration 6m 27s
🏋 AWC energy 15.9kJ
🔋 Maximum discharge 46.4%

◾️ Energy metabolism ◾️
🔥 Calories burned 554
🧀 Fat 44.1%
🍞 Carb 55.9%
⏲ Fat loss 26.3g



--- Insights by Riduck ---


📊 JOIN workout
Planned: 2 series sweet spot with accelerations
Planned duration: 0:58:00
Detected workout type: Endurance
Workout score: -
📈Progress
JOIN level: 12.7
Fitness status: Improving
🔗 https://strava.com/clubs/join-cycling

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🖤💛 Ronald Rolle [ K L U B ]🇩🇪🚴🏻‍♂️

Zwift - TTT: Zwift Racing League: City Showdown - Open Mint League Division 2 (C) on Watts the Limit in New York

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Sign up to view more activities from 🖤💛 Ronald Rolle [ K L U B ]🇩🇪🚴🏻‍♂️

109/500 #rapha500 Zwift - Group Ride: Festive 500 KLUB-Kickoff | All I Want for X-Mas is… Z2 🎁🚴‍♂️🎄 (D) on Volcano Circuit in Watopia

Zwift - Race: Club Ladder 12190 on Bologna Time Trial in Bologna TT

Zwift - Group Ride: WarmUp Oreos Germany vs Valhalla Thorir on Douce France in France

Zwift - Triple Flat Loops in Watopia

Zwift - Race: Club Ladder 12151 on Richmond Loop Around in Richmond

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