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<blockquote data-quote="ciclotrainer" data-source="post: 2171803" data-attributes="member: 7309"><p>Questa è l'ultima parte dell'allenamento di oggi, ho tolto i recuperi ed i picchi >30" </p><p>Su rullo, la prima parte erano 3' X10 300watts a 60rpm con 3' rec</p><p> </p><p>Lap 1 (0:00:30.00):</p><p>Duration: 0:31</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: 14.44%</p><p>Pa:HR: 17.22%</p><p>Distance: 877 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.2 % (1 m)</p><p>Min Max Avg</p><p>Power: 140 393 370 watts</p><p>Heart Rate: 105 124 113 bpm</p><p>Cadence: 63 120 114 rpm</p><p>Speed: 52.5 194.1 97.3 kph</p><p>Pace 0:19 1:09 0:37 min/km</p><p>Altitude: -11 -11 -11 m</p><p>Crank Torque: 21.2 37.6 30.8 N-m</p><p> </p><p> </p><p>Lap 3 (0:00:30.00):</p><p>Duration: 0:30</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: 6.31%</p><p>Pa:HR: 15.36%</p><p>Distance: 814 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -0.1 % (-1 m)</p><p>Min Max Avg</p><p>Power: 300 402 384 watts</p><p>Heart Rate: 123 131 127 bpm</p><p>Cadence: 62 123 114 rpm</p><p>Speed: 1.9 185.4 97.7 kph</p><p>Pace 0:19 31:35 0:37 min/km</p><p>Altitude: -11 -11 -11 m</p><p>Crank Torque: 26.6 46.2 32.6 N-m</p><p> </p><p>Lap 5 (0:00:30.00):</p><p>Duration: 0:30</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: 10.48%</p><p>Pa:HR: 14.51%</p><p>Distance: 856 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -0.1 % (-1 m)</p><p>Min Max Avg</p><p>Power: 179 394 362 watts</p><p>Heart Rate: 127 133 130 bpm</p><p>Cadence: 69 122 112 rpm</p><p>Speed: 60.8 181.9 99.5 kph</p><p>Pace 0:20 0:59 0:36 min/km</p><p>Altitude: -11 -10 -11 m</p><p>Crank Torque: 19.3 40.9 31.1 N-m</p><p> </p><p> </p><p>Lap 7 (0:00:30.00):</p><p>Duration: 0:30</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: 10.05%</p><p>Pa:HR: 11.84%</p><p>Distance: 850 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: 226 394 372 watts</p><p>Heart Rate: 130 135 132 bpm</p><p>Cadence: 58 122 113 rpm</p><p>Speed: 49.3 176.3 99.0 kph</p><p>Pace 0:20 1:13 0:36 min/km</p><p>Altitude: -11 -11 -11 m</p><p>Crank Torque: 29.7 44.5 31.8 N-m</p><p>Lap 9 (0:00:30.00):</p><p>Duration: 0:30</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: 4.99%</p><p>Pa:HR: 3.56%</p><p>Distance: 830 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.1 % (1 m)</p><p>Min Max Avg</p><p>Power: 233 399 377 watts</p><p>Heart Rate: 132 135 134 bpm</p><p>Cadence: 59 123 115 rpm</p><p>Speed: 84.5 189.3 99.5 kph</p><p>Pace 0:19 0:43 0:36 min/km</p><p>Altitude: -12 -11 -11 m</p><p>Crank Torque: 29.2 40.5 31.7 N-m</p><p>Lap 11 (0:00:30.00):</p><p>Duration: 0:30</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: 10.46%</p><p>Pa:HR: 2.8%</p><p>Distance: 834 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: 146 395 371 watts</p><p>Heart Rate: 132 138 135 bpm</p><p>Cadence: 59 123 116 rpm</p><p>Speed: 70.6 182.5 99.6 kph</p><p>Pace 0:20 0:51 0:36 min/km</p><p>Altitude: -13 -11 -12 m</p><p>Crank Torque: 23.6 47.6 30.8 N-m</p><p>Lap 13 (0:00:30.00):</p><p>Duration: 0:30</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: 7.94%</p><p>Pa:HR: 8.95%</p><p>Distance: 833 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: 196 396 369 watts</p><p>Heart Rate: 135 139 136 bpm</p><p>Cadence: 60 123 115 rpm</p><p>Speed: 64.8 187.9 101.7 kph</p><p>Pace 0:19 0:56 0:35 min/km</p><p>Altitude: -13 -11 -12 m</p><p>Crank Torque: 27.3 41.3 30.9 N-m</p><p>Lap 15 (0:00:30.00):</p><p>Duration: 0:30</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: 2.51%</p><p>Pa:HR: 7.21%</p><p>Distance: 864 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: 317 393 374 watts</p><p>Heart Rate: 134 139 136 bpm</p><p>Cadence: 56 122 116 rpm</p><p>Speed: 72.7 184.5 100.8 kph</p><p>Pace 0:20 0:50 0:36 min/km</p><p>Altitude: -12 -10 -11 m</p><p>Crank Torque: 27.4 54 31.7 N-m</p><p>Lap 17 (0:00:30.00):</p><p>Duration: 0:30</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: 24.75%</p><p>Pa:HR: 15.39%</p><p>Distance: 794 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: 53 398 342 watts</p><p>Heart Rate: 136 139 138 bpm</p><p>Cadence: 36 124 106 rpm</p><p>Speed: 29.1 177.9 95.3 kph</p><p>Pace 0:20 2:04 0:38 min/km</p><p>Altitude: -12 -11 -11 m</p><p>Crank Torque: 11.8 52 30.6 N-m</p><p>Lap 19 (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: 23.39%</p><p>Pa:HR: 15.61%</p><p>Distance: 839 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: 78 468 401 watts</p><p>Heart Rate: 134 140 137 bpm</p><p>Cadence: 54 120 106 rpm</p><p>Speed: 41.6 194.7 103.4 kph</p><p>Pace 0:18 1:27 0:35 min/km</p><p>Altitude: -12 -11 -11 m</p><p>Crank Torque: 13.8 46.5 35.8 N-m</p><p>Lap 21 (0:03:21.18):</p><p>Duration: 3:20</p><p>Work: 20 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -9.52%</p><p>Pa:HR: -9.7%</p><p>Distance: 2.935 km</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -0.0 % (-1 m)</p><p>Min Max Avg</p><p>Power: 84 117 100 watts</p><p>Heart Rate: 98 131 109 bpm</p><p>Cadence: 56 68 62 rpm</p><p>Speed: 43 81.1 53.3 kph</p><p>Pace 0:44 1:24 1:08 min/km</p><p>Altitude: -12 -10 -11 m</p><p>Crank Torque: 13.3 17.2 15.4 N-m</p><p> </p><p>Entire workout (207 watts):</p><p>Duration: 13:21</p><p>Work: 165 kJ</p><p>TSS: 17 (intensity factor 0.89)</p><p>Norm Power: 267</p><p>VI: 1.29</p><p>Pw:HR: 24.96%</p><p>Pa:HR: 11.26%</p><p>Distance: 16.102 km</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.0 % (1 m)</p><p>Min Max Avg</p><p>Power: 53 468 207 watts</p><p>Heart Rate: 98 140 127 bpm</p><p>Cadence: 36 124 84 rpm</p><p>Speed: 0 194.7 72.2 kph</p><p>Pace 0:18 0:00 0:50 min/km</p><p>Altitude: -13 -10 -11 m</p><p>Crank Torque: 9 54 21.4 N-m</p><p> </p><p>Peak 5s (458 watts):</p><p>Duration: 0:05</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: 0.87%</p><p>Pa:HR: -7.87%</p><p>Distance: 140 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: 456 468 458 watts</p><p>Heart Rate: 135 135 135 bpm</p><p>Cadence: 117 119 118 rpm</p><p>Speed: 73.4 146.9 101.0 kph</p><p>Pace 0:25 0:49 0:36 min/km</p><p>Altitude: -11 -11 -11 m</p><p>Crank Torque: 36.6 38.2 37.0 N-m</p><p> </p><p>Peak 10s (455 watts):</p><p>Duration: 0:10</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: 1.66%</p><p>Pa:HR: -18.06%</p><p>Distance: 306 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -0.2 % (-1 m)</p><p>Min Max Avg</p><p>Power: 450 468 455 watts</p><p>Heart Rate: 135 135 135 bpm</p><p>Cadence: 117 119 118 rpm</p><p>Speed: 73.4 194.7 110.1 kph</p><p>Pace 0:18 0:49 0:33 min/km</p><p>Altitude: -12 -11 -11 m</p><p>Crank Torque: 36.1 38.2 36.7 N-m</p><p> </p><p>Peak 20s (449 watts):</p><p>Duration: 0:20</p><p>Work: 8 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 3.7%</p><p>Pa:HR: 4.45%</p><p>Distance: 602 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -0.1 % (-1 m)</p><p>Min Max Avg</p><p>Power: 436 468 449 watts</p><p>Heart Rate: 135 138 136 bpm</p><p>Cadence: 116 119 118 rpm</p><p>Speed: 73.4 194.7 108.3 kph</p><p>Pace 0:18 0:49 0:33 min/km</p><p>Altitude: -12 -11 -11 m</p><p>Crank Torque: 35.9 38.2 36.4 N-m</p><p> </p><p>Peak 30s (416 watts):</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: 8.81%</p><p>Pa:HR: 10.3%</p><p>Distance: 902 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: 297 468 416 watts</p><p>Heart Rate: 134 140 137 bpm</p><p>Cadence: 61 120 111 rpm</p><p>Speed: 57.7 194.7 108.3 kph</p><p>Pace 0:18 1:02 0:33 min/km</p><p>Altitude: -12 -11 -11 m</p><p>Crank Torque: 24.6 46.5 36.5 N-m</p></blockquote><p></p>
[QUOTE="ciclotrainer, post: 2171803, member: 7309"] Questa è l'ultima parte dell'allenamento di oggi, ho tolto i recuperi ed i picchi >30" Su rullo, la prima parte erano 3' X10 300watts a 60rpm con 3' rec Lap 1 (0:00:30.00): Duration: 0:31 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 14.44% Pa:HR: 17.22% Distance: 877 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.2 % (1 m) Min Max Avg Power: 140 393 370 watts Heart Rate: 105 124 113 bpm Cadence: 63 120 114 rpm Speed: 52.5 194.1 97.3 kph Pace 0:19 1:09 0:37 min/km Altitude: -11 -11 -11 m Crank Torque: 21.2 37.6 30.8 N-m Lap 3 (0:00:30.00): Duration: 0:30 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 6.31% Pa:HR: 15.36% Distance: 814 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.1 % (-1 m) Min Max Avg Power: 300 402 384 watts Heart Rate: 123 131 127 bpm Cadence: 62 123 114 rpm Speed: 1.9 185.4 97.7 kph Pace 0:19 31:35 0:37 min/km Altitude: -11 -11 -11 m Crank Torque: 26.6 46.2 32.6 N-m Lap 5 (0:00:30.00): Duration: 0:30 Work: 10 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 10.48% Pa:HR: 14.51% Distance: 856 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.1 % (-1 m) Min Max Avg Power: 179 394 362 watts Heart Rate: 127 133 130 bpm Cadence: 69 122 112 rpm Speed: 60.8 181.9 99.5 kph Pace 0:20 0:59 0:36 min/km Altitude: -11 -10 -11 m Crank Torque: 19.3 40.9 31.1 N-m Lap 7 (0:00:30.00): Duration: 0:30 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 10.05% Pa:HR: 11.84% Distance: 850 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 226 394 372 watts Heart Rate: 130 135 132 bpm Cadence: 58 122 113 rpm Speed: 49.3 176.3 99.0 kph Pace 0:20 1:13 0:36 min/km Altitude: -11 -11 -11 m Crank Torque: 29.7 44.5 31.8 N-m Lap 9 (0:00:30.00): Duration: 0:30 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 4.99% Pa:HR: 3.56% Distance: 830 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.1 % (1 m) Min Max Avg Power: 233 399 377 watts Heart Rate: 132 135 134 bpm Cadence: 59 123 115 rpm Speed: 84.5 189.3 99.5 kph Pace 0:19 0:43 0:36 min/km Altitude: -12 -11 -11 m Crank Torque: 29.2 40.5 31.7 N-m Lap 11 (0:00:30.00): Duration: 0:30 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 10.46% Pa:HR: 2.8% Distance: 834 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.0 % (-0 m) Min Max Avg Power: 146 395 371 watts Heart Rate: 132 138 135 bpm Cadence: 59 123 116 rpm Speed: 70.6 182.5 99.6 kph Pace 0:20 0:51 0:36 min/km Altitude: -13 -11 -12 m Crank Torque: 23.6 47.6 30.8 N-m Lap 13 (0:00:30.00): Duration: 0:30 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 7.94% Pa:HR: 8.95% Distance: 833 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 196 396 369 watts Heart Rate: 135 139 136 bpm Cadence: 60 123 115 rpm Speed: 64.8 187.9 101.7 kph Pace 0:19 0:56 0:35 min/km Altitude: -13 -11 -12 m Crank Torque: 27.3 41.3 30.9 N-m Lap 15 (0:00:30.00): Duration: 0:30 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 2.51% Pa:HR: 7.21% Distance: 864 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 317 393 374 watts Heart Rate: 134 139 136 bpm Cadence: 56 122 116 rpm Speed: 72.7 184.5 100.8 kph Pace 0:20 0:50 0:36 min/km Altitude: -12 -10 -11 m Crank Torque: 27.4 54 31.7 N-m Lap 17 (0:00:30.00): Duration: 0:30 Work: 10 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 24.75% Pa:HR: 15.39% Distance: 794 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 53 398 342 watts Heart Rate: 136 139 138 bpm Cadence: 36 124 106 rpm Speed: 29.1 177.9 95.3 kph Pace 0:20 2:04 0:38 min/km Altitude: -12 -11 -11 m Crank Torque: 11.8 52 30.6 N-m Lap 19 (0:00:30.00): Duration: 0:30 Work: 12 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 23.39% Pa:HR: 15.61% Distance: 839 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 78 468 401 watts Heart Rate: 134 140 137 bpm Cadence: 54 120 106 rpm Speed: 41.6 194.7 103.4 kph Pace 0:18 1:27 0:35 min/km Altitude: -12 -11 -11 m Crank Torque: 13.8 46.5 35.8 N-m Lap 21 (0:03:21.18): Duration: 3:20 Work: 20 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -9.52% Pa:HR: -9.7% Distance: 2.935 km Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.0 % (-1 m) Min Max Avg Power: 84 117 100 watts Heart Rate: 98 131 109 bpm Cadence: 56 68 62 rpm Speed: 43 81.1 53.3 kph Pace 0:44 1:24 1:08 min/km Altitude: -12 -10 -11 m Crank Torque: 13.3 17.2 15.4 N-m Entire workout (207 watts): Duration: 13:21 Work: 165 kJ TSS: 17 (intensity factor 0.89) Norm Power: 267 VI: 1.29 Pw:HR: 24.96% Pa:HR: 11.26% Distance: 16.102 km Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (1 m) Min Max Avg Power: 53 468 207 watts Heart Rate: 98 140 127 bpm Cadence: 36 124 84 rpm Speed: 0 194.7 72.2 kph Pace 0:18 0:00 0:50 min/km Altitude: -13 -10 -11 m Crank Torque: 9 54 21.4 N-m Peak 5s (458 watts): Duration: 0:05 Work: 2 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 0.87% Pa:HR: -7.87% Distance: 140 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.1 % (-0 m) Min Max Avg Power: 456 468 458 watts Heart Rate: 135 135 135 bpm Cadence: 117 119 118 rpm Speed: 73.4 146.9 101.0 kph Pace 0:25 0:49 0:36 min/km Altitude: -11 -11 -11 m Crank Torque: 36.6 38.2 37.0 N-m Peak 10s (455 watts): Duration: 0:10 Work: 4 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 1.66% Pa:HR: -18.06% Distance: 306 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.2 % (-1 m) Min Max Avg Power: 450 468 455 watts Heart Rate: 135 135 135 bpm Cadence: 117 119 118 rpm Speed: 73.4 194.7 110.1 kph Pace 0:18 0:49 0:33 min/km Altitude: -12 -11 -11 m Crank Torque: 36.1 38.2 36.7 N-m Peak 20s (449 watts): Duration: 0:20 Work: 8 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 3.7% Pa:HR: 4.45% Distance: 602 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.1 % (-1 m) Min Max Avg Power: 436 468 449 watts Heart Rate: 135 138 136 bpm Cadence: 116 119 118 rpm Speed: 73.4 194.7 108.3 kph Pace 0:18 0:49 0:33 min/km Altitude: -12 -11 -11 m Crank Torque: 35.9 38.2 36.4 N-m Peak 30s (416 watts): Duration: 0:30 Work: 12 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 8.81% Pa:HR: 10.3% Distance: 902 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.0 % (-0 m) Min Max Avg Power: 297 468 416 watts Heart Rate: 134 140 137 bpm Cadence: 61 120 111 rpm Speed: 57.7 194.7 108.3 kph Pace 0:18 1:02 0:33 min/km Altitude: -12 -11 -11 m Crank Torque: 24.6 46.5 36.5 N-m [/QUOTE]
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