La frequenza cardiaca non è un parametro valido per indicarci il livello di sforzo nelle frazioni inferiori ai 2 minuti, perchè si adegua con una certa inerzia allo sforzo compiuto, per cui in mancanza di misuratore di potenza, occorre far affidamento alle proprie sensazioni "misurando" l'impegno intorno al 90-95% della propria potenza massima.
Come ti sembra questo tipo di allenamento fatto ieri su rullo?
Le sensazioni sono ottime, mi sono sentito giustamente affaticato ma non morto, recupero ottimo, oggi mi sento le gambe perfette.
Ho lavorato sulle prime 10 rip da 3' su liv.5 di potenza, limite alto threshold power, 60-65rpm su livelli di forza legg superiori rispetto a quelli poi fatti nella successiva serie di 30"/30" X10 rip su liv.6 anaerobico oltre 100rpm.
123 punti TSS IF 88% complessiva PNorm 260watts complessiva.
Ho messo solo le prime 2 rip della prima serie.
Lap 1 (0:05:00.00):
Duration: 4:59
Work: 40 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -6.58%
Pa:HR: 9.57%
Distance: 1.23 km
Elevation Gain: 0 m
Elevation Loss: 13 m
Grade: -1.3 % (-16 m)
Min Max Avg
Power: 90 253 135 watts
Heart Rate: 43 95 80 bpm
Cadence: 48 88 75 rpm
Speed: 0.2 20 14.8 kph
Pace 3:00 300:00 4:03 min/km
Altitude: 115 131 122 m
Crank Torque: 10.6 31.8 17.6 N-m
Lap 2 (0:03:00.00):
Duration: 2:59
Work: 54 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 17.13%
Pa:HR: 12.3%
Distance: 1.101 km
Elevation Gain: 0 m
Elevation Loss: 6 m
Grade: -0.8 % (-9 m)
Min Max Avg
Power: 236 334 307 watts
Heart Rate: 85 121 110 bpm
Cadence: 51 66 61 rpm
Speed: 19.4 22.6 22.0 kph
Pace 2:39 3:06 2:43 min/km
Altitude: 105 115 110 m
Crank Torque: 35.8 52.5 47.7 N-m
Lap 3 (0:03:00.00):
Duration: 2:59
Work: 19 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -34.18%
Pa:HR: -24.41%
Distance: 707 m
Elevation Gain: 0 m
Elevation Loss: 6 m
Grade: -1.1 % (-8 m)
Min Max Avg
Power: 96 173 112 watts
Heart Rate: 90 119 103 bpm
Cadence: 52 77 71 rpm
Speed: 13 17.4 14.1 kph
Pace 3:27 4:37 4:15 min/km
Altitude: 98 105 101 m
Crank Torque: 12.9 27.7 15.2 N-m
Lap 4 (0:03:00.00):
Duration: 2:59
Work: 56 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 18.38%
Pa:HR: 1.83%
Distance: 1.083 km
Elevation Gain: 0 m
Elevation Loss: 6 m
Grade: -0.7 % (-8 m)
Min Max Avg
Power: 233 338 317 watts
Heart Rate: 90 128 118 bpm
Cadence: 59 71 64 rpm
Speed: 0 23.6 21.7 kph
Pace 2:33 0:00 2:46 min/km
Altitude: 90 98 94 m
Crank Torque: 31.8 49.7 47.2 N-m
Lap 5 (0:03:00.00):
Duration: 2:59
Work: 19 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -31.78%
Pa:HR: -23.93%
Distance: 685 m
Elevation Gain: 0 m
Elevation Loss: 3 m
Grade: -0.8 % (-5 m)
Min Max Avg
Power: 96 214 109 watts
Heart Rate: 93 127 108 bpm
Cadence: 44 74 67 rpm
Speed: 13.1 17.2 13.7 kph
Pace 3:29 4:35 4:23 min/km
Altitude: 84 90 87 m
Crank Torque: 12.7 35.2 16.0 N-m
Lap 22 (0:10:00.00):
Duration: 9:59
Work: 74 kJ
TSS: 2.9 (intensity factor 0.415)
Norm Power: 124
VI: 1
Pw:HR: -4.66%
Pa:HR: 10.14%
Distance: 2.091 km
Elevation Gain: 0 m
Elevation Loss: 3 m
Grade: -0.1 % (-2 m)
Min Max Avg
Power: 108 167 124 watts
Heart Rate: 96 102 99 bpm
Cadence: 57 80 72 rpm
Speed: 0 27.5 12.5 kph
Pace 2:11 0:00 4:47 min/km
Altitude: 46 49 47 m
Crank Torque: 13.9 26.7 16.5 N-m
Lap 23 (0:00:30.00):
Duration: 0:29
Work: 12 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 11.15%
Pa:HR: -66.81%
Distance: 161 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.3 % (1 m)
Min Max Avg
Power: 404 483 429 watts
Heart Rate: 104 118 111 bpm
Cadence: 93 107 100 rpm
Speed: 0.7 43 19.9 kph
Pace 1:24 85:43 3:01 min/km
Altitude: 47 47 47 m
Crank Torque: 37.7 48 40.9 N-m
Lap 24 (0:00:30.00):
Duration: 0:29
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 32.97%
Pa:HR: 16.37%
Distance: 137 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.2 % (0 m)
Min Max Avg
Power: 121 353 151 watts
Heart Rate: 120 124 123 bpm
Cadence: 59 93 66 rpm
Speed: 15.1 24.4 16.2 kph
Pace 2:28 3:58 3:42 min/km
Altitude: 47 48 48 m
Crank Torque: 14.2 54.3 22.5 N-m
Lap 25 (0:00:30.00):
Duration: 0:29
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 0.58%
Pa:HR: -0.62%
Distance: 219 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.1 % (0 m)
Min Max Avg
Power: 345 442 401 watts
Heart Rate: 125 130 127 bpm
Cadence: 97 108 105 rpm
Speed: 23.4 27.7 26.4 kph
Pace 2:10 2:34 2:16 min/km
Altitude: 48 48 48 m
Crank Torque: 30.5 40.2 36.6 N-m
Lap 26 (0:00:30.00):
Duration: 0:29
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 5.54%
Pa:HR: 4.39%
Distance: 140 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.2 % (0 m)
Min Max Avg
Power: 126 233 148 watts
Heart Rate: 129 131 130 bpm
Cadence: 59 81 63 rpm
Speed: 15.5 21.1 16.6 kph
Pace 2:51 3:52 3:37 min/km
Altitude: 48 49 48 m
Crank Torque: 17.3 37.7 22.6 N-m
Lap 27 (0:00:30.00):
Duration: 0:29
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -9.74%
Pa:HR: -5.05%
Distance: 219 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.0 % (0 m)
Min Max Avg
Power: 311 426 395 watts
Heart Rate: 129 133 131 bpm
Cadence: 102 108 106 rpm
Speed: 22.7 27.5 26.4 kph
Pace 2:11 2:39 2:16 min/km
Altitude: 48 49 49 m
Crank Torque: 28.3 38.9 35.6 N-m
Lap 28 (0:00:30.00):
Duration: 0:29
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 2.61%
Pa:HR: -25.7%
Distance: 116 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.8 % (1 m)
Min Max Avg
Power: 122 343 137 watts
Heart Rate: 130 133 131 bpm
Cadence: 59 77 64 rpm
Speed: 5.8 25.4 14.4 kph
Pace 2:22 10:21 4:10 min/km
Altitude: 49 49 49 m
Crank Torque: 18.9 46.1 20.5 N-m
Lap 29 (0:00:30.00):
Duration: 0:29
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -7.81%
Pa:HR: -5.01%
Distance: 218 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.1 % (0 m)
Min Max Avg
Power: 304 413 387 watts
Heart Rate: 130 133 131 bpm
Cadence: 86 108 105 rpm
Speed: 22.6 27.6 26.3 kph
Pace 2:10 2:39 2:17 min/km
Altitude: 49 50 49 m
Crank Torque: 27.6 42.5 35.2 N-m
Lap 30 (0:00:30.00):
Duration: 0:29
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -4%
Pa:HR: 2.98%
Distance: 139 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.2 % (0 m)
Min Max Avg
Power: 128 171 137 watts
Heart Rate: 132 133 132 bpm
Cadence: 62 86 66 rpm
Speed: 12.8 20.8 16.6 kph
Pace 2:53 4:41 3:36 min/km
Altitude: 49 50 50 m
Crank Torque: 19 21.2 20.0 N-m
Lap 31 (0:00:30.00):
Duration: 0:29
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -2.68%
Pa:HR: 8.4%
Distance: 221 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.0 % (0 m)
Min Max Avg
Power: 312 416 393 watts
Heart Rate: 132 135 133 bpm
Cadence: 81 108 105 rpm
Speed: 4.8 47.2 26.6 kph
Pace 1:16 12:30 2:15 min/km
Altitude: 50 50 50 m
Crank Torque: 28.4 43.2 35.6 N-m
Lap 32 (0:00:30.00):
Duration: 0:29
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 4.42%
Pa:HR: 15.38%
Distance: 141 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.1 % (0 m)
Min Max Avg
Power: 126 277 140 watts
Heart Rate: 133 136 134 bpm
Cadence: 59 78 65 rpm
Speed: 14.6 25.5 16.6 kph
Pace 2:21 4:07 3:36 min/km
Altitude: 50 50 50 m
Crank Torque: 18.5 42.6 20.5 N-m
Lap 33 (0:00:30.00):
Duration: 0:29
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -3.92%
Pa:HR: 6.64%
Distance: 221 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.1 % (0 m)
Min Max Avg
Power: 312 415 392 watts
Heart Rate: 133 136 134 bpm
Cadence: 100 108 106 rpm
Speed: 21 32.2 26.7 kph
Pace 1:52 2:51 2:15 min/km
Altitude: 50 51 50 m
Crank Torque: 28.1 37 35.2 N-m
Lap 34 (0:00:30.00):
Duration: 0:29
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 9.57%
Pa:HR: -7.01%
Distance: 146 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.1 % (0 m)
Min Max Avg
Power: 124 218 149 watts
Heart Rate: 134 136 135 bpm
Cadence: 63 89 65 rpm
Speed: 15.9 27.4 17.4 kph
Pace 2:11 3:46 3:27 min/km
Altitude: 50 51 51 m
Crank Torque: 17.5 33 21.9 N-m
Lap 35 (0:00:30.00):
Duration: 0:29
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -2.15%
Pa:HR: -9.3%
Distance: 209 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.0 % (0 m)
Min Max Avg
Power: 271 402 384 watts
Heart Rate: 134 138 136 bpm
Cadence: 98 108 105 rpm
Speed: 12.5 30.1 26.0 kph
Pace 1:60 4:48 2:18 min/km
Altitude: 51 51 51 m
Crank Torque: 24.2 36.8 34.8 N-m
Lap 36 (0:00:30.00):
Duration: 0:29
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 27.08%
Pa:HR: -123.73%
Distance: 101 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.2 % (0 m)
Min Max Avg
Power: 97 367 124 watts
Heart Rate: 135 138 136 bpm
Cadence: 56 76 63 rpm
Speed: 0.8 26.6 11.7 kph
Pace 2:15 75:00 5:08 min/km
Altitude: 51 51 51 m
Crank Torque: 15.4 46.1 18.8 N-m
Lap 37 (0:00:30.00):
Duration: 0:29
Work: 10 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -17.61%
Pa:HR: -20.56%
Distance: 206 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.0 % (0 m)
Min Max Avg
Power: 180 399 370 watts
Heart Rate: 135 137 136 bpm
Cadence: 99 108 106 rpm
Speed: 12.1 27.5 25.6 kph
Pace 2:11 4:58 2:21 min/km
Altitude: 51 51 51 m
Crank Torque: 16.1 36.1 33.3 N-m
Lap 38 (0:00:30.00):
Duration: 0:29
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 17.98%
Pa:HR: -275.42%
Distance: 105 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.3 % (0 m)
Min Max Avg
Power: 81 344 121 watts
Heart Rate: 134 137 135 bpm
Cadence: 52 75 61 rpm
Speed: 0.8 16.3 13.0 kph
Pace 3:41 75:00 4:37 min/km
Altitude: 51 52 51 m
Crank Torque: 14.1 52.1 18.9 N-m
Lap 39 (0:00:30.00):
Duration: 0:30
Work: 12 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 1.38%
Pa:HR: 3.18%
Distance: 230 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.0 % (0 m)
Min Max Avg
Power: 184 473 424 watts
Heart Rate: 133 139 135 bpm
Cadence: 82 103 99 rpm
Speed: 17.6 33.8 27.0 kph
Pace 1:47 3:25 2:14 min/km
Altitude: 51 52 51 m
Crank Torque: 20.9 44.7 40.8 N-m
Lap 40 (0:00:30.00):
Duration: 0:29
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -10.01%
Pa:HR: 32.91%
Distance: 114 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.4 % (1 m)
Min Max Avg
Power: 74 214 132 watts
Heart Rate: 136 139 137 bpm
Cadence: 41 81 65 rpm
Speed: 7.9 30.3 14.2 kph
Pace 1:59 7:36 4:14 min/km
Altitude: 51 52 51 m
Crank Torque: 14.3 40 19.7 N-m
Lap 41 (0:00:30.00):
Duration: 0:29
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -5.64%
Pa:HR: 86.54%
Distance: 63 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: 0.0 % (0 m)
Min Max Avg
Power: 258 409 384 watts
Heart Rate: 135 138 136 bpm
Cadence: 100 110 107 rpm
Speed: 0 21.5 7.1 kph
Pace 2:47 0:00 8:31 min/km
Altitude: 51 52 52 m
Crank Torque: 23.5 36.6 34.3 N-m
Lap 42 (0:00:30.00):
Duration: 0:29
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 15.91%
Pa:HR: 82.76%
Distance: 55 m
Elevation Gain: 0 m
Elevation Loss: 0 m
Grade: -1.3 % (-1 m)
Min Max Avg
Power: 62 371 97 watts
Heart Rate: 134 138 135 bpm
Cadence: 19 76 66 rpm
Speed: 0.1 13.1 6.4 kph
Pace 4:35 600:00 9:25 min/km
Altitude: 51 52 51 m
Crank Torque: 9.5 46.6 14.4 N-m
Lap 43 (0:10:00.00):
Duration: 9:53
Work: 68 kJ
TSS: 2.4 (intensity factor 0.383)
Norm Power: 115
VI: 1
Pw:HR: -13.96%
Pa:HR: -0.97%
Distance: 2.128 km
Elevation Gain: 0 m
Elevation Loss: 6 m
Grade: -0.4 % (-8 m)
Min Max Avg
Power: 29 135 115 watts
Heart Rate: 95 133 104 bpm
Cadence: 59 90 80 rpm
Speed: 0 28 12.9 kph
Pace 2:09 0:00 4:39 min/km
Altitude: 43 51 47 m
Crank Torque: 4.5 15.3 13.7 N-m
Entire workout (192 watts):
Duration: 1:34:53
Work: 1090 kJ
TSS: 123 (intensity factor 0.883)
Norm Power: 265
VI: 1.38
Pw:HR: 14.49%
Pa:HR: 13.98%
Distance: 27.195 km
Elevation Gain: 3 m
Elevation Loss: 89 m
Grade: -0.3 % (-87 m)
Min Max Avg
Power: 29 483 192 watts
Heart Rate: 43 139 113 bpm
Cadence: 19 110 71 rpm
Speed: 0 47.5 17.2 kph
Pace 1:16 0:00 3:29 min/km
Altitude: 43 131 64 m
Crank Torque: 4.5 60.6 26.2 N-m
