Rispondi alla discussione

Testo

<blockquote data-quote="ciclotrainer" data-source="post: 2215194" data-attributes="member: 7309">Ma alla fine non discuto sul fatto che l'FTP sia quella sui 60' piuttosto che quella dei 20' al 95%, ho superato il problema stimando l'FTP direttamente dai dati degli ultimi 28gg, attualmente sarei a 315watts.Questo il lavoro di ieri, praticamente 88% e 86% senza mai superare i 143bpm che sarebbero l'HR della prima soglia ventilatoria stimata con il test VO2Max, i dati e le sensazioni mi dicono che il lavoro è ben centrato.&nbsp;&nbsp;Lap 1 (0:10:00.00):&nbsp;Duration:&nbsp;&nbsp; 10:00&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 87 kJ&nbsp;TSS:&nbsp; &nbsp; &nbsp; &nbsp; 4.1 (intensity factor 0.503)&nbsp;Norm Power: 158&nbsp;VI:&nbsp; &nbsp; &nbsp; &nbsp;&nbsp; 1.09&nbsp;Pw:HR:&nbsp; &nbsp; &nbsp;&nbsp; -0.83%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 6.73%&nbsp;Distance:&nbsp;&nbsp; 2.75 km&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.0 %&nbsp; (-0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 96 264 145&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 63 100 90&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 63 89 81&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 13.1 24.6 16.5&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2:26 4:35 3:38&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 4 5 4&nbsp; m&nbsp;Crank Torque: 11 30.4 17.1&nbsp; N-m&nbsp;Lap 2 (0:20:00.00):&nbsp;Duration:&nbsp;&nbsp; 20:00&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 333 kJ&nbsp;TSS:&nbsp; &nbsp; &nbsp; &nbsp; 25.8 (intensity factor 0.88)&nbsp;Norm Power: 277&nbsp;VI:&nbsp; &nbsp; &nbsp; &nbsp;&nbsp; 1&nbsp;Pw:HR:&nbsp; &nbsp; &nbsp;&nbsp; 9.9%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 6.26%&nbsp;Distance:&nbsp;&nbsp; 7.774 km&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; 0.0 %&nbsp; (1 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 123 294 278&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 92 140 133&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 50 94 90&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 14.6 29.4 23.3&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2:02 4:07 2:34&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 4 5 5&nbsp; m&nbsp;Crank Torque: 23.5 38.2 29.5&nbsp; N-m&nbsp;Lap 3 (0:10:00.00):&nbsp;Duration:&nbsp;&nbsp; 10:00&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 61 kJ&nbsp;TSS:&nbsp; &nbsp; &nbsp; &nbsp; 2.5 (intensity factor 0.39)&nbsp;Norm Power: 123&nbsp;VI:&nbsp; &nbsp; &nbsp; &nbsp;&nbsp; 1.19&nbsp;Pw:HR:&nbsp; &nbsp; &nbsp;&nbsp; -25.75%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -14.63%&nbsp;Distance:&nbsp;&nbsp; 2.257 km&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.0 %&nbsp; (-1 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 79 275 103&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 99 138 107&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 50 83 63&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 12 21.1 13.5&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2:51 5:00 4:26&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 4 5 5&nbsp; m&nbsp;Crank Torque: 13 31.6 15.8&nbsp; N-m&nbsp;Lap 4 (0:20:00.00):&nbsp;Duration:&nbsp;&nbsp; 20:00&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 325 kJ&nbsp;TSS:&nbsp; &nbsp; &nbsp; &nbsp; 24.6 (intensity factor 0.86)&nbsp;Norm Power: 271&nbsp;VI:&nbsp; &nbsp; &nbsp; &nbsp;&nbsp; 1&nbsp;Pw:HR:&nbsp; &nbsp; &nbsp;&nbsp; 8.23%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 3.88%&nbsp;Distance:&nbsp;&nbsp; 7.832 km&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; 0.0 %&nbsp; (0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 104 304 271&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 106 143 139&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 61 94 86&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 11.9 29.8 23.5&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2:01 5:03 2:33&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 4 6 5&nbsp; m&nbsp;Crank Torque: 16.3 34.1 30.1&nbsp; N-m&nbsp;Lap 5 (0:05:00.00):&nbsp;Duration:&nbsp;&nbsp; 4:52&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 28 kJ&nbsp;TSS:&nbsp; &nbsp; &nbsp; &nbsp; n/a&nbsp;Norm Power: n/a&nbsp;VI:&nbsp; &nbsp; &nbsp; &nbsp;&nbsp; n/a&nbsp;Pw:HR:&nbsp; &nbsp; &nbsp;&nbsp; -15.91%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -14.07%&nbsp;Distance:&nbsp;&nbsp; 1.099 km&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; 0.0 %&nbsp; (0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 71 120 99&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 104 141 116&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 56 83 70&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 11.4 16.4 13.5&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 3:40 5:16 4:26&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 5 6 5&nbsp; m&nbsp;Crank Torque: 10.3 16.4 13.5&nbsp; N-m&nbsp;Entire workout (215 watts):&nbsp;Duration:&nbsp;&nbsp; 1:04:52&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 837 kJ&nbsp;TSS:&nbsp; &nbsp; &nbsp; &nbsp; 71.4 (intensity factor 0.815)&nbsp;Norm Power: 257&nbsp;VI:&nbsp; &nbsp; &nbsp; &nbsp;&nbsp; 1.19&nbsp;Pw:HR:&nbsp; &nbsp; &nbsp;&nbsp; 16.78%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 12.01%&nbsp;Distance:&nbsp;&nbsp; 21.711 km&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; 0.0 %&nbsp; (1 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 71 304 215&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 63 143 123&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 50 94 82&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 11.4 29.8 20.1&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2:01 5:16 2:59&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 4 6 5&nbsp; m&nbsp;Crank Torque: 10.3 38.2 24.5&nbsp; N-m</blockquote>

[QUOTE="ciclotrainer, post: 2215194, member: 7309"] Ma alla fine non discuto sul fatto che l'FTP sia quella sui 60' piuttosto che quella dei 20' al 95%, ho superato il problema stimando l'FTP direttamente dai dati degli ultimi 28gg, attualmente sarei a 315watts. Questo il lavoro di ieri, praticamente 88% e 86% senza mai superare i 143bpm che sarebbero l'HR della prima soglia ventilatoria stimata con il test VO2Max, i dati e le sensazioni mi dicono che il lavoro è ben centrato. Lap 1 (0:10:00.00): Duration: 10:00 Work: 87 kJ TSS: 4.1 (intensity factor 0.503) Norm Power: 158 VI: 1.09 Pw:HR: -0.83% Pa:HR: 6.73% Distance: 2.75 km Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.0 % (-0 m) Min Max Avg Power: 96 264 145 watts Heart Rate: 63 100 90 bpm Cadence: 63 89 81 rpm Speed: 13.1 24.6 16.5 kph Pace 2:26 4:35 3:38 min/km Altitude: 4 5 4 m Crank Torque: 11 30.4 17.1 N-m Lap 2 (0:20:00.00): Duration: 20:00 Work: 333 kJ TSS: 25.8 (intensity factor 0.88) Norm Power: 277 VI: 1 Pw:HR: 9.9% Pa:HR: 6.26% Distance: 7.774 km Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (1 m) Min Max Avg Power: 123 294 278 watts Heart Rate: 92 140 133 bpm Cadence: 50 94 90 rpm Speed: 14.6 29.4 23.3 kph Pace 2:02 4:07 2:34 min/km Altitude: 4 5 5 m Crank Torque: 23.5 38.2 29.5 N-m Lap 3 (0:10:00.00): Duration: 10:00 Work: 61 kJ TSS: 2.5 (intensity factor 0.39) Norm Power: 123 VI: 1.19 Pw:HR: -25.75% Pa:HR: -14.63% Distance: 2.257 km Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.0 % (-1 m) Min Max Avg Power: 79 275 103 watts Heart Rate: 99 138 107 bpm Cadence: 50 83 63 rpm Speed: 12 21.1 13.5 kph Pace 2:51 5:00 4:26 min/km Altitude: 4 5 5 m Crank Torque: 13 31.6 15.8 N-m Lap 4 (0:20:00.00): Duration: 20:00 Work: 325 kJ TSS: 24.6 (intensity factor 0.86) Norm Power: 271 VI: 1 Pw:HR: 8.23% Pa:HR: 3.88% Distance: 7.832 km Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 104 304 271 watts Heart Rate: 106 143 139 bpm Cadence: 61 94 86 rpm Speed: 11.9 29.8 23.5 kph Pace 2:01 5:03 2:33 min/km Altitude: 4 6 5 m Crank Torque: 16.3 34.1 30.1 N-m Lap 5 (0:05:00.00): Duration: 4:52 Work: 28 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -15.91% Pa:HR: -14.07% Distance: 1.099 km Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 71 120 99 watts Heart Rate: 104 141 116 bpm Cadence: 56 83 70 rpm Speed: 11.4 16.4 13.5 kph Pace 3:40 5:16 4:26 min/km Altitude: 5 6 5 m Crank Torque: 10.3 16.4 13.5 N-m Entire workout (215 watts): Duration: 1:04:52 Work: 837 kJ TSS: 71.4 (intensity factor 0.815) Norm Power: 257 VI: 1.19 Pw:HR: 16.78% Pa:HR: 12.01% Distance: 21.711 km Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (1 m) Min Max Avg Power: 71 304 215 watts Heart Rate: 63 143 123 bpm Cadence: 50 94 82 rpm Speed: 11.4 29.8 20.1 kph Pace 2:01 5:16 2:59 min/km Altitude: 4 6 5 m Crank Torque: 10.3 38.2 24.5 N-m [/QUOTE]

Verifica Anti SPAM

Cerca

Cerca

Rispondi alla discussione