Zwift - low cad on Double Span Spin in New York

Afternoon Ride

Afternoon Weight Training

Morning Ride

正式开始我的冬训啦。自己订的课程。未来分享。Zwift - 3x15 sst on Lutscher in Innsbruck

◾️ 9, December Training status ◾️
😐 Low-Load Tapering (409)
🌳 Fitness 56, Fatigue 48, Balance 8

◾️ Ride Summary ◾️
🐗 Sweet Spot Training (moderate intensity)
🏷️ Enhanced FTP, Carbs metabolism
📊 RP 223, Int 0.76, Vol 70
✨ Recovery time 13 hour

◾️ Peak power ◾️
⚡ 15sec 289w (34%) 
⚡ 1min 278w (48%) 
⚡ 2min 274w (65%) 
⚡ 5min 271w (74%) 
⚡ 10min 233w (71%) 
⚡ 20min 219w (71%) 
⚡ 40min 214w (72%) 
⚡ 1hour 211w (74%) 

◾️ Power zone ◾️
⚪ 1zone 43% (+13%)
🔵 2zone 15% (-17%)
🟢 3zone 15% (-4%)
🟡 4zone 27% (+19%)
🟠 5zone 0% (-5%)
🔴 6zone 0% (-3%)
⭕ 7zone 0% (-1%)

◾️ Heartrate zone ◾️
🤍 1zone 10%
💙 2zone 41%
💚 3zone 32%
💛 4zone 17%
🧡 5zone 0%

◾️ Anaerobic work ◾️
⌛ AWC duration 1m 21s
🏋 AWC energy 0.5kJ
🔋 Maximum discharge 0.5%

◾️ Energy metabolism ◾️
🔥 Calories burned 855
🧀 Fat 52.9%
🍞 Carb 47.1%
⏲ Fat loss 48.6g



--- Insights by Riduck ---


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Zwift - low cad on Double Span Spin in New York

Afternoon Ride

Afternoon Weight Training

Morning Ride

正式开始我的冬训啦。自己订的课程。未来分享。Zwift - 3x15 sst on Lutscher in Innsbruck

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