NPPC Social ride

Zwift - Volcano Flat in Watopia

Recovery Run

CCP630 + TMCR

Central + RRR

◾️ 6, January Training status ◾️
😅 Slightly overtrained (834)
🌳 Fitness 72, Fatigue 108, Balance -36

◾️ Ride Summary ◾️
🐮 Base Training (low intensity)
🏷️ Adaptation and beginner training
📊 RP 176, Int 0.69, Vol 48
✨ Recovery time 11 hour

◾️ Peak power ◾️
⚡ 15sec 453w (61%) 
⚡ 1min 274w (58%) 
⚡ 2min 220w (61%) 
⚡ 5min 186w (60%) 
⚡ 10min 182w (66%) 
⚡ 20min 180w (69%) 
⚡ 40min 176w (70%) 
⚡ 1hour 173w (76%) 

◾️ Power zone ◾️
⚪ 1zone 4% (-13%)
🔵 2zone 81% (+47%)
🟢 3zone 12% (-11%)
🟡 4zone 2% (-11%)
🟠 5zone 0% (-7%)
🔴 6zone 0% (-4%)
⭕ 7zone 0% (-2%)

◾️ Heartrate zone ◾️
🤍 1zone 1%
💙 2zone 18%
💚 3zone 80%
💛 4zone 1%
🧡 5zone 0%

◾️ Anaerobic work ◾️
🕯️ Matches 0.4
⌛ AWC duration 37s
🏋 AWC energy 4.4kJ
🔋 Maximum discharge 12.9%

◾️ Energy metabolism ◾️
🔥 Calories burned 628
🧀 Fat 60.7%
🍞 Carb 39.3%
⏲ Fat loss 41g



--- Insights by Riduck ---


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Ralph Koh

Zwift - Volcano Flat in Watopia

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NPPC Social ride

Zwift - Volcano Flat in Watopia

Recovery Run

CCP630 + TMCR

Central + RRR

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