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Allenamento
Metodologie di allenamento
sfr in modo alternativo
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<blockquote data-quote="ciclotrainer" data-source="post: 2222542" data-attributes="member: 7309"><p>Come ti sembra questo tipo di allenamento fatto ieri su rullo?</p><p>Le sensazioni sono ottime, mi sono sentito giustamente affaticato ma non morto, recupero ottimo, oggi mi sento le gambe perfette.</p><p>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.</p><p>123 punti TSS IF 88% complessiva PNorm 260watts complessiva.</p><p>Ho messo solo le prime 2 rip della prima serie.</p><p> </p><p>Lap 1 (0:05:00.00):</p><p>Duration: 4:59</p><p>Work: 40 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -6.58%</p><p>Pa:HR: 9.57%</p><p>Distance: 1.23 km</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 13 m</p><p>Grade: -1.3 % (-16 m)</p><p>Min Max Avg</p><p>Power: 90 253 135 watts</p><p>Heart Rate: 43 95 80 bpm</p><p>Cadence: 48 88 75 rpm</p><p>Speed: 0.2 20 14.8 kph</p><p>Pace 3:00 300:00 4:03 min/km</p><p>Altitude: 115 131 122 m</p><p>Crank Torque: 10.6 31.8 17.6 N-m</p><p> </p><p>Lap 2 (0:03:00.00):</p><p>Duration: 2:59</p><p>Work: 54 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 17.13%</p><p>Pa:HR: 12.3%</p><p>Distance: 1.101 km</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 6 m</p><p>Grade: -0.8 % (-9 m)</p><p>Min Max Avg</p><p>Power: 236 334 307 watts</p><p>Heart Rate: 85 121 110 bpm</p><p>Cadence: 51 66 61 rpm</p><p>Speed: 19.4 22.6 22.0 kph</p><p>Pace 2:39 3:06 2:43 min/km</p><p>Altitude: 105 115 110 m</p><p>Crank Torque: 35.8 52.5 47.7 N-m</p><p> </p><p>Lap 3 (0:03:00.00):</p><p>Duration: 2:59</p><p>Work: 19 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -34.18%</p><p>Pa:HR: -24.41%</p><p>Distance: 707 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 6 m</p><p>Grade: -1.1 % (-8 m)</p><p>Min Max Avg</p><p>Power: 96 173 112 watts</p><p>Heart Rate: 90 119 103 bpm</p><p>Cadence: 52 77 71 rpm</p><p>Speed: 13 17.4 14.1 kph</p><p>Pace 3:27 4:37 4:15 min/km</p><p>Altitude: 98 105 101 m</p><p>Crank Torque: 12.9 27.7 15.2 N-m</p><p> </p><p>Lap 4 (0:03:00.00):</p><p>Duration: 2:59</p><p>Work: 56 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 18.38%</p><p>Pa:HR: 1.83%</p><p>Distance: 1.083 km</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 6 m</p><p>Grade: -0.7 % (-8 m)</p><p>Min Max Avg</p><p>Power: 233 338 317 watts</p><p>Heart Rate: 90 128 118 bpm</p><p>Cadence: 59 71 64 rpm</p><p>Speed: 0 23.6 21.7 kph</p><p>Pace 2:33 0:00 2:46 min/km</p><p>Altitude: 90 98 94 m</p><p>Crank Torque: 31.8 49.7 47.2 N-m</p><p> </p><p>Lap 5 (0:03:00.00):</p><p>Duration: 2:59</p><p>Work: 19 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -31.78%</p><p>Pa:HR: -23.93%</p><p>Distance: 685 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 3 m</p><p>Grade: -0.8 % (-5 m)</p><p>Min Max Avg</p><p>Power: 96 214 109 watts</p><p>Heart Rate: 93 127 108 bpm</p><p>Cadence: 44 74 67 rpm</p><p>Speed: 13.1 17.2 13.7 kph</p><p>Pace 3:29 4:35 4:23 min/km</p><p>Altitude: 84 90 87 m</p><p>Crank Torque: 12.7 35.2 16.0 N-m</p><p> </p><p>Lap 22 (0:10:00.00):</p><p>Duration: 9:59</p><p>Work: 74 kJ</p><p>TSS: 2.9 (intensity factor 0.415)</p><p>Norm Power: 124</p><p>VI: 1</p><p>Pw:HR: -4.66%</p><p>Pa:HR: 10.14%</p><p>Distance: 2.091 km</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 3 m</p><p>Grade: -0.1 % (-2 m)</p><p>Min Max Avg</p><p>Power: 108 167 124 watts</p><p>Heart Rate: 96 102 99 bpm</p><p>Cadence: 57 80 72 rpm</p><p>Speed: 0 27.5 12.5 kph</p><p>Pace 2:11 0:00 4:47 min/km</p><p>Altitude: 46 49 47 m</p><p>Crank Torque: 13.9 26.7 16.5 N-m</p><p> </p><p>Lap 23 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 12 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 11.15%</p><p>Pa:HR: -66.81%</p><p>Distance: 161 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.3 % (1 m)</p><p>Min Max Avg</p><p>Power: 404 483 429 watts</p><p>Heart Rate: 104 118 111 bpm</p><p>Cadence: 93 107 100 rpm</p><p>Speed: 0.7 43 19.9 kph</p><p>Pace 1:24 85:43 3:01 min/km</p><p>Altitude: 47 47 47 m</p><p>Crank Torque: 37.7 48 40.9 N-m</p><p> </p><p>Lap 24 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 4 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 32.97%</p><p>Pa:HR: 16.37%</p><p>Distance: 137 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.2 % (0 m)</p><p>Min Max Avg</p><p>Power: 121 353 151 watts</p><p>Heart Rate: 120 124 123 bpm</p><p>Cadence: 59 93 66 rpm</p><p>Speed: 15.1 24.4 16.2 kph</p><p>Pace 2:28 3:58 3:42 min/km</p><p>Altitude: 47 48 48 m</p><p>Crank Torque: 14.2 54.3 22.5 N-m</p><p> </p><p>Lap 25 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 11 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 0.58%</p><p>Pa:HR: -0.62%</p><p>Distance: 219 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.1 % (0 m)</p><p>Min Max Avg</p><p>Power: 345 442 401 watts</p><p>Heart Rate: 125 130 127 bpm</p><p>Cadence: 97 108 105 rpm</p><p>Speed: 23.4 27.7 26.4 kph</p><p>Pace 2:10 2:34 2:16 min/km</p><p>Altitude: 48 48 48 m</p><p>Crank Torque: 30.5 40.2 36.6 N-m</p><p> </p><p>Lap 26 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 4 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 5.54%</p><p>Pa:HR: 4.39%</p><p>Distance: 140 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.2 % (0 m)</p><p>Min Max Avg</p><p>Power: 126 233 148 watts</p><p>Heart Rate: 129 131 130 bpm</p><p>Cadence: 59 81 63 rpm</p><p>Speed: 15.5 21.1 16.6 kph</p><p>Pace 2:51 3:52 3:37 min/km</p><p>Altitude: 48 49 48 m</p><p>Crank Torque: 17.3 37.7 22.6 N-m</p><p> </p><p>Lap 27 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 11 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -9.74%</p><p>Pa:HR: -5.05%</p><p>Distance: 219 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.0 % (0 m)</p><p>Min Max Avg</p><p>Power: 311 426 395 watts</p><p>Heart Rate: 129 133 131 bpm</p><p>Cadence: 102 108 106 rpm</p><p>Speed: 22.7 27.5 26.4 kph</p><p>Pace 2:11 2:39 2:16 min/km</p><p>Altitude: 48 49 49 m</p><p>Crank Torque: 28.3 38.9 35.6 N-m</p><p> </p><p>Lap 28 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 3 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 2.61%</p><p>Pa:HR: -25.7%</p><p>Distance: 116 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.8 % (1 m)</p><p>Min Max Avg</p><p>Power: 122 343 137 watts</p><p>Heart Rate: 130 133 131 bpm</p><p>Cadence: 59 77 64 rpm</p><p>Speed: 5.8 25.4 14.4 kph</p><p>Pace 2:22 10:21 4:10 min/km</p><p>Altitude: 49 49 49 m</p><p>Crank Torque: 18.9 46.1 20.5 N-m</p><p> </p><p>Lap 29 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 11 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -7.81%</p><p>Pa:HR: -5.01%</p><p>Distance: 218 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.1 % (0 m)</p><p>Min Max Avg</p><p>Power: 304 413 387 watts</p><p>Heart Rate: 130 133 131 bpm</p><p>Cadence: 86 108 105 rpm</p><p>Speed: 22.6 27.6 26.3 kph</p><p>Pace 2:10 2:39 2:17 min/km</p><p>Altitude: 49 50 49 m</p><p>Crank Torque: 27.6 42.5 35.2 N-m</p><p> </p><p>Lap 30 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 3 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -4%</p><p>Pa:HR: 2.98%</p><p>Distance: 139 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.2 % (0 m)</p><p>Min Max Avg</p><p>Power: 128 171 137 watts</p><p>Heart Rate: 132 133 132 bpm</p><p>Cadence: 62 86 66 rpm</p><p>Speed: 12.8 20.8 16.6 kph</p><p>Pace 2:53 4:41 3:36 min/km</p><p>Altitude: 49 50 50 m</p><p>Crank Torque: 19 21.2 20.0 N-m</p><p> </p><p>Lap 31 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 11 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -2.68%</p><p>Pa:HR: 8.4%</p><p>Distance: 221 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.0 % (0 m)</p><p>Min Max Avg</p><p>Power: 312 416 393 watts</p><p>Heart Rate: 132 135 133 bpm</p><p>Cadence: 81 108 105 rpm</p><p>Speed: 4.8 47.2 26.6 kph</p><p>Pace 1:16 12:30 2:15 min/km</p><p>Altitude: 50 50 50 m</p><p>Crank Torque: 28.4 43.2 35.6 N-m</p><p> </p><p>Lap 32 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 4 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 4.42%</p><p>Pa:HR: 15.38%</p><p>Distance: 141 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.1 % (0 m)</p><p>Min Max Avg</p><p>Power: 126 277 140 watts</p><p>Heart Rate: 133 136 134 bpm</p><p>Cadence: 59 78 65 rpm</p><p>Speed: 14.6 25.5 16.6 kph</p><p>Pace 2:21 4:07 3:36 min/km</p><p>Altitude: 50 50 50 m</p><p>Crank Torque: 18.5 42.6 20.5 N-m</p><p> </p><p>Lap 33 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 11 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -3.92%</p><p>Pa:HR: 6.64%</p><p>Distance: 221 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.1 % (0 m)</p><p>Min Max Avg</p><p>Power: 312 415 392 watts</p><p>Heart Rate: 133 136 134 bpm</p><p>Cadence: 100 108 106 rpm</p><p>Speed: 21 32.2 26.7 kph</p><p>Pace 1:52 2:51 2:15 min/km</p><p>Altitude: 50 51 50 m</p><p>Crank Torque: 28.1 37 35.2 N-m</p><p> </p><p>Lap 34 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 4 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 9.57%</p><p>Pa:HR: -7.01%</p><p>Distance: 146 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.1 % (0 m)</p><p>Min Max Avg</p><p>Power: 124 218 149 watts</p><p>Heart Rate: 134 136 135 bpm</p><p>Cadence: 63 89 65 rpm</p><p>Speed: 15.9 27.4 17.4 kph</p><p>Pace 2:11 3:46 3:27 min/km</p><p>Altitude: 50 51 51 m</p><p>Crank Torque: 17.5 33 21.9 N-m</p><p> </p><p>Lap 35 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 11 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -2.15%</p><p>Pa:HR: -9.3%</p><p>Distance: 209 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.0 % (0 m)</p><p>Min Max Avg</p><p>Power: 271 402 384 watts</p><p>Heart Rate: 134 138 136 bpm</p><p>Cadence: 98 108 105 rpm</p><p>Speed: 12.5 30.1 26.0 kph</p><p>Pace 1:60 4:48 2:18 min/km</p><p>Altitude: 51 51 51 m</p><p>Crank Torque: 24.2 36.8 34.8 N-m</p><p> </p><p>Lap 36 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 3 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 27.08%</p><p>Pa:HR: -123.73%</p><p>Distance: 101 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.2 % (0 m)</p><p>Min Max Avg</p><p>Power: 97 367 124 watts</p><p>Heart Rate: 135 138 136 bpm</p><p>Cadence: 56 76 63 rpm</p><p>Speed: 0.8 26.6 11.7 kph</p><p>Pace 2:15 75:00 5:08 min/km</p><p>Altitude: 51 51 51 m</p><p>Crank Torque: 15.4 46.1 18.8 N-m</p><p> </p><p>Lap 37 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 10 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -17.61%</p><p>Pa:HR: -20.56%</p><p>Distance: 206 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.0 % (0 m)</p><p>Min Max Avg</p><p>Power: 180 399 370 watts</p><p>Heart Rate: 135 137 136 bpm</p><p>Cadence: 99 108 106 rpm</p><p>Speed: 12.1 27.5 25.6 kph</p><p>Pace 2:11 4:58 2:21 min/km</p><p>Altitude: 51 51 51 m</p><p>Crank Torque: 16.1 36.1 33.3 N-m</p><p> </p><p>Lap 38 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 3 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 17.98%</p><p>Pa:HR: -275.42%</p><p>Distance: 105 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.3 % (0 m)</p><p>Min Max Avg</p><p>Power: 81 344 121 watts</p><p>Heart Rate: 134 137 135 bpm</p><p>Cadence: 52 75 61 rpm</p><p>Speed: 0.8 16.3 13.0 kph</p><p>Pace 3:41 75:00 4:37 min/km</p><p>Altitude: 51 52 51 m</p><p>Crank Torque: 14.1 52.1 18.9 N-m</p><p> </p><p>Lap 39 (0:00:30.00):</p><p>Duration: 0:30</p><p>Work: 12 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 1.38%</p><p>Pa:HR: 3.18%</p><p>Distance: 230 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.0 % (0 m)</p><p>Min Max Avg</p><p>Power: 184 473 424 watts</p><p>Heart Rate: 133 139 135 bpm</p><p>Cadence: 82 103 99 rpm</p><p>Speed: 17.6 33.8 27.0 kph</p><p>Pace 1:47 3:25 2:14 min/km</p><p>Altitude: 51 52 51 m</p><p>Crank Torque: 20.9 44.7 40.8 N-m</p><p> </p><p>Lap 40 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 3 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -10.01%</p><p>Pa:HR: 32.91%</p><p>Distance: 114 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.4 % (1 m)</p><p>Min Max Avg</p><p>Power: 74 214 132 watts</p><p>Heart Rate: 136 139 137 bpm</p><p>Cadence: 41 81 65 rpm</p><p>Speed: 7.9 30.3 14.2 kph</p><p>Pace 1:59 7:36 4:14 min/km</p><p>Altitude: 51 52 51 m</p><p>Crank Torque: 14.3 40 19.7 N-m</p><p> </p><p>Lap 41 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 11 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -5.64%</p><p>Pa:HR: 86.54%</p><p>Distance: 63 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.0 % (0 m)</p><p>Min Max Avg</p><p>Power: 258 409 384 watts</p><p>Heart Rate: 135 138 136 bpm</p><p>Cadence: 100 110 107 rpm</p><p>Speed: 0 21.5 7.1 kph</p><p>Pace 2:47 0:00 8:31 min/km</p><p>Altitude: 51 52 52 m</p><p>Crank Torque: 23.5 36.6 34.3 N-m</p><p> </p><p>Lap 42 (0:00:30.00):</p><p>Duration: 0:29</p><p>Work: 2 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 15.91%</p><p>Pa:HR: 82.76%</p><p>Distance: 55 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -1.3 % (-1 m)</p><p>Min Max Avg</p><p>Power: 62 371 97 watts</p><p>Heart Rate: 134 138 135 bpm</p><p>Cadence: 19 76 66 rpm</p><p>Speed: 0.1 13.1 6.4 kph</p><p>Pace 4:35 600:00 9:25 min/km</p><p>Altitude: 51 52 51 m</p><p>Crank Torque: 9.5 46.6 14.4 N-m</p><p> </p><p>Lap 43 (0:10:00.00):</p><p>Duration: 9:53</p><p>Work: 68 kJ</p><p>TSS: 2.4 (intensity factor 0.383)</p><p>Norm Power: 115</p><p>VI: 1</p><p>Pw:HR: -13.96%</p><p>Pa:HR: -0.97%</p><p>Distance: 2.128 km</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 6 m</p><p>Grade: -0.4 % (-8 m)</p><p>Min Max Avg</p><p>Power: 29 135 115 watts</p><p>Heart Rate: 95 133 104 bpm</p><p>Cadence: 59 90 80 rpm</p><p>Speed: 0 28 12.9 kph</p><p>Pace 2:09 0:00 4:39 min/km</p><p>Altitude: 43 51 47 m</p><p>Crank Torque: 4.5 15.3 13.7 N-m</p><p> </p><p>Entire workout (192 watts):</p><p>Duration: 1:34:53</p><p>Work: 1090 kJ</p><p>TSS: 123 (intensity factor 0.883)</p><p>Norm Power: 265</p><p>VI: 1.38</p><p>Pw:HR: 14.49%</p><p>Pa:HR: 13.98%</p><p>Distance: 27.195 km</p><p>Elevation Gain: 3 m</p><p>Elevation Loss: 89 m</p><p>Grade: -0.3 % (-87 m)</p><p>Min Max Avg</p><p>Power: 29 483 192 watts</p><p>Heart Rate: 43 139 113 bpm</p><p>Cadence: 19 110 71 rpm</p><p>Speed: 0 47.5 17.2 kph</p><p>Pace 1:16 0:00 3:29 min/km</p><p>Altitude: 43 131 64 m</p><p>Crank Torque: 4.5 60.6 26.2 N-m</p></blockquote><p></p>
[QUOTE="ciclotrainer, post: 2222542, member: 7309"] 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 [/QUOTE]
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