Spin

200w steady

Feeling Strong (2x20)

Real Recovery

2x20 Over-Unders

◾️ 1, December Training status ◾️
😐 Low-Load Tapering (216)
🌳 Fitness 63, Fatigue 57, Balance 6

◾️ Ride Summary ◾️
🐮 Base Training (low intensity)
🏷️ Adaptation and beginner training
📊 RP 187, Int 0.67, Vol 68
✨ Recovery time 13 hour

◾️ Peak power ◾️
⚡ 15sec 249w (28%) 
⚡ 1min 216w (42%) 
⚡ 2min 207w (51%) 
⚡ 5min 196w (57%) 
⚡ 10min 194w (61%) 
⚡ 20min 191w (65%) 
⚡ 40min 188w (72%) 
⚡ 1hour 186w (73%) 

◾️ Power zone ◾️
⚪ 1zone 4% (-17%)
🔵 2zone 82% (+50%)
🟢 3zone 13% (-7%)
🟡 4zone 1% (-12%)
🟠 5zone 0% (-8%)
🔴 6zone 0% (-5%)
⭕ 7zone 0% (-2%)

◾️ Heartrate zone ◾️
🤍 1zone 1%
💙 2zone 69%
💚 3zone 31%
💛 4zone 0%
🧡 5zone 0%

◾️ Anaerobic work ◾️
⌛ AWC duration 6s
🏋 AWC energy 0.1kJ
🔋 Maximum discharge 0.3%

◾️ Energy metabolism ◾️
🔥 Calories burned 1002
🧀 Fat 66.8%
🍞 Carb 33.2%
⏲ Fat loss 72g



--- Insights by Riduck ---


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Sung-Min (Donnie) Yoo

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Spin

200w steady

Feeling Strong (2x20)

Real Recovery

2x20 Over-Unders

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