CR4NKUP Workout - Recovery 40 Easy

CR4NKUP Workout - Endurance 60 Z2

Strength & Stretching Routine

CR4NKUP Outer Loop in Cyclantis

CR4NKUP Workout - FTP Sprint Mix 20min

Done on CR4NKUP - The free cycling app.

◾️ 26, November Training status ◾️
😐 Low-Load Tapering (140)
🌳 Fitness 21, Fatigue 16, Balance 5

◾️ Ride Summary ◾️
🐶 Free Training (moderate intensity)
🏷️ Motivational effect, Sustained, Amused
📊 RP 160, Int 0.88, Vol 27
✨ Recovery time 8 hour

◾️ Peak power ◾️
⚡ 15sec 210w (47%) 
⚡ 1min 209w (76%) 
⚡ 2min 190w (83%) 
⚡ 5min 189w (90%) 
⚡ 10min 163w (86%) 
⚡ 20min 145w (85%) 

◾️ Power zone ◾️
⚪ 1zone 15% (-12%)
🔵 2zone 37% (+3%)
🟢 3zone 3% (-19%)
🟡 4zone 40% (+28%)
🟠 5zone 5% (+1%)
🔴 6zone 0% (-2%)
⭕ 7zone 0% (-1%)

◾️ Heartrate zone ◾️
🤍 1zone 7%
💙 2zone 1%
💚 3zone 35%
💛 4zone 45%
🧡 5zone 12%

◾️ Anaerobic work ◾️
⌛ AWC duration 8m 59s
🏋 AWC energy 5.8kJ
🔋 Maximum discharge 24.7%

◾️ Energy metabolism ◾️
🔥 Calories burned 178
🧀 Fat 32.8%
🍞 Carb 67.2%
⏲ Fat loss 6.3g



--- Insights by Riduck ---


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Marco Schultz | cr4nkup com

CR4NKUP Workout - FTP Sprint Mix 20min

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CR4NKUP Workout - Recovery 40 Easy

CR4NKUP Workout - Endurance 60 Z2

Strength & Stretching Routine

CR4NKUP Outer Loop in Cyclantis

CR4NKUP Workout - FTP Sprint Mix 20min

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