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<blockquote data-quote="ciclotrainer" data-source="post: 2246368" data-attributes="member: 7309">Questa è la prima serie delle 3 serie fatte ieri su rullo, complessivamente viene fuori un lavoro a VO2max da 27', impegnativo ma fattibile e molto allenante.I 20&quot; mediamente intorno ai 440watts, i 30&quot; e 40&quot; mediamente intorno ai 360-380watts, la variazione sui recuperi determina l'effetto domanda di gara. Lo sforzo è tutto sul quadrane I. Oggi allenameno sul quadrante II, salita.&nbsp;9' serie 20-30-40:&nbsp;Duration:&nbsp;&nbsp; 9:00&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 156 kJ&nbsp;TSS:&nbsp; &nbsp; &nbsp; &nbsp; 16.5 (intensity factor 1.079)&nbsp;Norm Power: 307&nbsp;VI:&nbsp; &nbsp; &nbsp; &nbsp;&nbsp; 1.06&nbsp;Pw:HR:&nbsp; &nbsp; &nbsp;&nbsp; 18.6%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 1.41%&nbsp;Distance:&nbsp;&nbsp; 5.546 km&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 3 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.1 %&nbsp; (-4 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 89 561 290&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 91 144 132&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 55 117 90&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 0 65.3 37.0&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 0:55 0:00 1:37&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 35 40 37&nbsp; m&nbsp;Crank Torque: 14.6 45.8 29.5&nbsp; N-m&nbsp;Lap 1 (0:00:20.00):&nbsp;Duration:&nbsp;&nbsp; 0:20&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 9 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; 15.36%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 9.32%&nbsp;Distance:&nbsp;&nbsp; 300 m&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; 376 561 482&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 91 108 98&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 104 117 111&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 46.4 57.4 54.0&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:03 1:18 1:07&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 39 40 39&nbsp; m&nbsp;Crank Torque: 34.5 45.8 41.4&nbsp; N-m&nbsp;Lap 2 (0:00:40.00):&nbsp;Duration:&nbsp;&nbsp; 0:39&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 8 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; 3.09%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 93.91%&nbsp;Distance:&nbsp;&nbsp; 222 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; 0.1 %&nbsp; (0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 186 294 205&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 109 119 116&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 74 93 76&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 0 46.8 20.5&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:17 0:00 2:56&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 39 40 39&nbsp; m&nbsp;Crank Torque: 24 30.2 25.7&nbsp; N-m&nbsp;Lap 3 (0:00:30.00):&nbsp;Duration:&nbsp;&nbsp; 0:29&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 11 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; 7.27%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 96.76%&nbsp;Distance:&nbsp;&nbsp; 203 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.2 %&nbsp; (-1 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 366 445 399&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 119 126 122&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 101 106 104&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 1.2 52.2 25.2&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:09 50:00 2:23&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 39 40 39&nbsp; m&nbsp;Crank Torque: 34.4 40.1 36.8&nbsp; N-m&nbsp;Lap 4 (0:00:30.00):&nbsp;Duration:&nbsp;&nbsp; 0:29&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 5 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; -5.38%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -790.98%&nbsp;Distance:&nbsp;&nbsp; 47 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -1.1 %&nbsp; (-1 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 167 320 195&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 126 127 127&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 73 94 75&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 0.5 37.4 5.9&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:36 120:00 10:11&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 38 39 39&nbsp; m&nbsp;Crank Torque: 21.3 32.5 24.7&nbsp; N-m&nbsp;Lap 5 (0:00:40.00):&nbsp;Duration:&nbsp;&nbsp; 0:39&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 14 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; 3.69%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 11.63%&nbsp;Distance:&nbsp;&nbsp; 518 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.1 %&nbsp; (-1 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 339 443 381&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 127 132 129&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 99 107 103&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 0 52.7 47.8&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:08 0:00 1:15&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 38 38 38&nbsp; m&nbsp;Crank Torque: 32.7 39.9 35.2&nbsp; N-m&nbsp;Lap 6 (0:00:20.00):&nbsp;Duration:&nbsp;&nbsp; 0:19&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 3 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; -0.13%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 3.33%&nbsp;Distance:&nbsp;&nbsp; 195 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.1 %&nbsp; (-0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 173 200 186&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 131 133 132&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 73 77 75&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 35.4 43.5 37.0&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:23 1:42 1:37&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 37 38 38&nbsp; m&nbsp;Crank Torque: 22.3 24.8 23.7&nbsp; N-m&nbsp;Lap 7 (0:00:20.00):&nbsp;Duration:&nbsp;&nbsp; 0:19&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 8 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; -3.67%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -6.64%&nbsp;Distance:&nbsp;&nbsp; 276 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.3 %&nbsp; (-1 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 308 473 439&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 131 135 133&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 103 113 110&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 34 55.3 52.3&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:05 1:46 1:09&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 37 38 37&nbsp; m&nbsp;Crank Torque: 28.5 40.7 38.0&nbsp; N-m&nbsp;Lap 8 (0:00:40.00):&nbsp;Duration:&nbsp;&nbsp; 0:39&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 7 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; -5.1%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 1.31%&nbsp;Distance:&nbsp;&nbsp; 401 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.1 %&nbsp; (-1 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 164 251 185&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 132 139 134&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 72 86 75&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 35.3 48.9 37.0&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:14 1:42 1:37&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 36 37 37&nbsp; m&nbsp;Crank Torque: 21.4 27.9 23.5&nbsp; N-m&nbsp;Lap 9 (0:00:30.00):&nbsp;Duration:&nbsp;&nbsp; 0:29&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 10 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; 0.07%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -2.25%&nbsp;Distance:&nbsp;&nbsp; 404 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; 0.1 %&nbsp; (0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 289 416 377&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 132 134 133&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 94 106 104&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 38.9 51.8 50.1&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:09 1:33 1:12&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 36 37 37&nbsp; m&nbsp;Crank Torque: 29.3 37.5 34.7&nbsp; N-m&nbsp;Lap 10 (0:00:30.00):&nbsp;Duration:&nbsp;&nbsp; 0:29&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 5 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; -7.11%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -0.38%&nbsp;Distance:&nbsp;&nbsp; 292 m&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; 148 202 175&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 133 135 134&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 70 78 73&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 33.9 46.6 36.2&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:17 1:46 1:39&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 36 37 37&nbsp; m&nbsp;Crank Torque: 19.9 25.7 22.8&nbsp; N-m&nbsp;Lap 11 (0:00:40.00):&nbsp;Duration:&nbsp;&nbsp; 0:39&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 15 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; 5.3%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; 93.7%&nbsp;Distance:&nbsp;&nbsp; 242 m&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; 343 438 391&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 134 139 136&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 99 109 106&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 1.8 53.4 22.4&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:07 33:20 2:41&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 36 37 36&nbsp; m&nbsp;Crank Torque: 32.5 38.4 35.2&nbsp; N-m&nbsp;Lap 12 (0:00:20.00):&nbsp;Duration:&nbsp;&nbsp; 0:19&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 3 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; -7.42%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -132.55%&nbsp;Distance:&nbsp;&nbsp; 135 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.3 %&nbsp; (-0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 151 195 174&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 138 140 139&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 70 78 74&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 1.8 37.3 25.6&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:37 33:20 2:20&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 36 37 36&nbsp; m&nbsp;Crank Torque: 20.4 24.8 22.4&nbsp; N-m&nbsp;Lap 13 (0:00:20.00):&nbsp;Duration:&nbsp;&nbsp; 0:19&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 8 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; 1.42%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -3.85%&nbsp;Distance:&nbsp;&nbsp; 288 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.1 %&nbsp; (-0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 418 476 455&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 138 140 139&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 103 115 113&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 37.3 57.2 54.6&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:03 1:37 1:06&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 36 36 36&nbsp; m&nbsp;Crank Torque: 36.1 39.5 38.3&nbsp; N-m&nbsp;Lap 14 (0:00:40.00):&nbsp;Duration:&nbsp;&nbsp; 0:39&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 6 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; -6.67%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -0.87%&nbsp;Distance:&nbsp;&nbsp; 397 m&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; 150 209 175&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 138 142 140&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 71 78 74&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 35.1 44.2 36.6&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:21 1:43 1:38&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 36 36 36&nbsp; m&nbsp;Crank Torque: 19.7 25.6 22.5&nbsp; N-m&nbsp;Lap 15 (0:00:30.00):&nbsp;Duration:&nbsp;&nbsp; 0:29&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 11 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; 1.94%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -2.31%&nbsp;Distance:&nbsp;&nbsp; 410 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.1 %&nbsp; (-1 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 338 403 380&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 138 141 139&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 102 107 106&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 35 53 50.9&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:08 1:43 1:11&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 36 36 36&nbsp; m&nbsp;Crank Torque: 31.6 36.6 34.3&nbsp; N-m&nbsp;Lap 16 (0:00:30.00):&nbsp;Duration:&nbsp;&nbsp; 0:29&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 4 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; -10.52%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -0.09%&nbsp;Distance:&nbsp;&nbsp; 292 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; 0.1 %&nbsp; (0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 146 222 168&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 139 142 140&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 70 83 73&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 34.3 47.2 36.2&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:16 1:45 1:39&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 35 36 36&nbsp; m&nbsp;Crank Torque: 19.9 25.5 21.8&nbsp; N-m&nbsp;Lap 17 (0:00:40.00):&nbsp;Duration:&nbsp;&nbsp; 0:39&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 14 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; 4.98%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -0.28%&nbsp;Distance:&nbsp;&nbsp; 555 m&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; 269 423 374&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 138 143 141&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 92 109 106&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 33.1 53.4 51.2&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:07 1:49 1:10&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 35 36 36&nbsp; m&nbsp;Crank Torque: 27.9 37.4 33.8&nbsp; N-m&nbsp;Lap 18 (0:00:20.00):&nbsp;Duration:&nbsp;&nbsp; 0:19&nbsp;Work:&nbsp; &nbsp; &nbsp;&nbsp; 2 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; -14.99%&nbsp;Pa:HR:&nbsp; &nbsp; &nbsp;&nbsp; -10.14%&nbsp;Distance:&nbsp;&nbsp; 170 m&nbsp;Elevation Gain:&nbsp; &nbsp;&nbsp; 0 m&nbsp;Elevation Loss:&nbsp; &nbsp; 0 m&nbsp;Grade:&nbsp; &nbsp; &nbsp; -0.2 %&nbsp; (-0 m)&nbsp; Min Max Avg&nbsp;Power:&nbsp; &nbsp; &nbsp; &nbsp; 89 156 131&nbsp; watts&nbsp;Heart Rate:&nbsp;&nbsp; 139 144 141&nbsp; bpm&nbsp;Cadence:&nbsp; &nbsp; &nbsp; 55 70 66&nbsp; rpm&nbsp;Speed:&nbsp; &nbsp; &nbsp; &nbsp; 26.6 34.7 32.1&nbsp; kph&nbsp;Pace&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1:44 2:15 1:52&nbsp; min/km&nbsp;Altitude:&nbsp; &nbsp;&nbsp; 36 36 36&nbsp; m&nbsp;Crank Torque: 14.6 21.6 19.0&nbsp; N-m</blockquote>

[QUOTE="ciclotrainer, post: 2246368, member: 7309"] Questa è la prima serie delle 3 serie fatte ieri su rullo, complessivamente viene fuori un lavoro a VO2max da 27', impegnativo ma fattibile e molto allenante. I 20" mediamente intorno ai 440watts, i 30" e 40" mediamente intorno ai 360-380watts, la variazione sui recuperi determina l'effetto domanda di gara. Lo sforzo è tutto sul quadrane I. Oggi allenameno sul quadrante II, salita. 9' serie 20-30-40: Duration: 9:00 Work: 156 kJ TSS: 16.5 (intensity factor 1.079) Norm Power: 307 VI: 1.06 Pw:HR: 18.6% Pa:HR: 1.41% Distance: 5.546 km Elevation Gain: 0 m Elevation Loss: 3 m Grade: -0.1 % (-4 m) Min Max Avg Power: 89 561 290 watts Heart Rate: 91 144 132 bpm Cadence: 55 117 90 rpm Speed: 0 65.3 37.0 kph Pace 0:55 0:00 1:37 min/km Altitude: 35 40 37 m Crank Torque: 14.6 45.8 29.5 N-m Lap 1 (0:00:20.00): Duration: 0:20 Work: 9 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 15.36% Pa:HR: 9.32% Distance: 300 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 376 561 482 watts Heart Rate: 91 108 98 bpm Cadence: 104 117 111 rpm Speed: 46.4 57.4 54.0 kph Pace 1:03 1:18 1:07 min/km Altitude: 39 40 39 m Crank Torque: 34.5 45.8 41.4 N-m Lap 2 (0:00:40.00): Duration: 0:39 Work: 8 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 3.09% Pa:HR: 93.91% Distance: 222 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.1 % (0 m) Min Max Avg Power: 186 294 205 watts Heart Rate: 109 119 116 bpm Cadence: 74 93 76 rpm Speed: 0 46.8 20.5 kph Pace 1:17 0:00 2:56 min/km Altitude: 39 40 39 m Crank Torque: 24 30.2 25.7 N-m Lap 3 (0:00:30.00): Duration: 0:29 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 7.27% Pa:HR: 96.76% Distance: 203 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.2 % (-1 m) Min Max Avg Power: 366 445 399 watts Heart Rate: 119 126 122 bpm Cadence: 101 106 104 rpm Speed: 1.2 52.2 25.2 kph Pace 1:09 50:00 2:23 min/km Altitude: 39 40 39 m Crank Torque: 34.4 40.1 36.8 N-m Lap 4 (0:00:30.00): Duration: 0:29 Work: 5 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -5.38% Pa:HR: -790.98% Distance: 47 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -1.1 % (-1 m) Min Max Avg Power: 167 320 195 watts Heart Rate: 126 127 127 bpm Cadence: 73 94 75 rpm Speed: 0.5 37.4 5.9 kph Pace 1:36 120:00 10:11 min/km Altitude: 38 39 39 m Crank Torque: 21.3 32.5 24.7 N-m Lap 5 (0:00:40.00): Duration: 0:39 Work: 14 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 3.69% Pa:HR: 11.63% Distance: 518 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.1 % (-1 m) Min Max Avg Power: 339 443 381 watts Heart Rate: 127 132 129 bpm Cadence: 99 107 103 rpm Speed: 0 52.7 47.8 kph Pace 1:08 0:00 1:15 min/km Altitude: 38 38 38 m Crank Torque: 32.7 39.9 35.2 N-m Lap 6 (0:00:20.00): Duration: 0:19 Work: 3 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -0.13% Pa:HR: 3.33% Distance: 195 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.1 % (-0 m) Min Max Avg Power: 173 200 186 watts Heart Rate: 131 133 132 bpm Cadence: 73 77 75 rpm Speed: 35.4 43.5 37.0 kph Pace 1:23 1:42 1:37 min/km Altitude: 37 38 38 m Crank Torque: 22.3 24.8 23.7 N-m Lap 7 (0:00:20.00): Duration: 0:19 Work: 8 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -3.67% Pa:HR: -6.64% Distance: 276 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.3 % (-1 m) Min Max Avg Power: 308 473 439 watts Heart Rate: 131 135 133 bpm Cadence: 103 113 110 rpm Speed: 34 55.3 52.3 kph Pace 1:05 1:46 1:09 min/km Altitude: 37 38 37 m Crank Torque: 28.5 40.7 38.0 N-m Lap 8 (0:00:40.00): Duration: 0:39 Work: 7 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -5.1% Pa:HR: 1.31% Distance: 401 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.1 % (-1 m) Min Max Avg Power: 164 251 185 watts Heart Rate: 132 139 134 bpm Cadence: 72 86 75 rpm Speed: 35.3 48.9 37.0 kph Pace 1:14 1:42 1:37 min/km Altitude: 36 37 37 m Crank Torque: 21.4 27.9 23.5 N-m Lap 9 (0:00:30.00): Duration: 0:29 Work: 10 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 0.07% Pa:HR: -2.25% Distance: 404 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.1 % (0 m) Min Max Avg Power: 289 416 377 watts Heart Rate: 132 134 133 bpm Cadence: 94 106 104 rpm Speed: 38.9 51.8 50.1 kph Pace 1:09 1:33 1:12 min/km Altitude: 36 37 37 m Crank Torque: 29.3 37.5 34.7 N-m Lap 10 (0:00:30.00): Duration: 0:29 Work: 5 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -7.11% Pa:HR: -0.38% Distance: 292 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 148 202 175 watts Heart Rate: 133 135 134 bpm Cadence: 70 78 73 rpm Speed: 33.9 46.6 36.2 kph Pace 1:17 1:46 1:39 min/km Altitude: 36 37 37 m Crank Torque: 19.9 25.7 22.8 N-m Lap 11 (0:00:40.00): Duration: 0:39 Work: 15 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 5.3% Pa:HR: 93.7% Distance: 242 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.0 % (-0 m) Min Max Avg Power: 343 438 391 watts Heart Rate: 134 139 136 bpm Cadence: 99 109 106 rpm Speed: 1.8 53.4 22.4 kph Pace 1:07 33:20 2:41 min/km Altitude: 36 37 36 m Crank Torque: 32.5 38.4 35.2 N-m Lap 12 (0:00:20.00): Duration: 0:19 Work: 3 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -7.42% Pa:HR: -132.55% Distance: 135 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.3 % (-0 m) Min Max Avg Power: 151 195 174 watts Heart Rate: 138 140 139 bpm Cadence: 70 78 74 rpm Speed: 1.8 37.3 25.6 kph Pace 1:37 33:20 2:20 min/km Altitude: 36 37 36 m Crank Torque: 20.4 24.8 22.4 N-m Lap 13 (0:00:20.00): Duration: 0:19 Work: 8 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 1.42% Pa:HR: -3.85% Distance: 288 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.1 % (-0 m) Min Max Avg Power: 418 476 455 watts Heart Rate: 138 140 139 bpm Cadence: 103 115 113 rpm Speed: 37.3 57.2 54.6 kph Pace 1:03 1:37 1:06 min/km Altitude: 36 36 36 m Crank Torque: 36.1 39.5 38.3 N-m Lap 14 (0:00:40.00): Duration: 0:39 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -6.67% Pa:HR: -0.87% Distance: 397 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.0 % (-0 m) Min Max Avg Power: 150 209 175 watts Heart Rate: 138 142 140 bpm Cadence: 71 78 74 rpm Speed: 35.1 44.2 36.6 kph Pace 1:21 1:43 1:38 min/km Altitude: 36 36 36 m Crank Torque: 19.7 25.6 22.5 N-m Lap 15 (0:00:30.00): Duration: 0:29 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 1.94% Pa:HR: -2.31% Distance: 410 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.1 % (-1 m) Min Max Avg Power: 338 403 380 watts Heart Rate: 138 141 139 bpm Cadence: 102 107 106 rpm Speed: 35 53 50.9 kph Pace 1:08 1:43 1:11 min/km Altitude: 36 36 36 m Crank Torque: 31.6 36.6 34.3 N-m Lap 16 (0:00:30.00): Duration: 0:29 Work: 4 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -10.52% Pa:HR: -0.09% Distance: 292 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.1 % (0 m) Min Max Avg Power: 146 222 168 watts Heart Rate: 139 142 140 bpm Cadence: 70 83 73 rpm Speed: 34.3 47.2 36.2 kph Pace 1:16 1:45 1:39 min/km Altitude: 35 36 36 m Crank Torque: 19.9 25.5 21.8 N-m Lap 17 (0:00:40.00): Duration: 0:39 Work: 14 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 4.98% Pa:HR: -0.28% Distance: 555 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.0 % (-0 m) Min Max Avg Power: 269 423 374 watts Heart Rate: 138 143 141 bpm Cadence: 92 109 106 rpm Speed: 33.1 53.4 51.2 kph Pace 1:07 1:49 1:10 min/km Altitude: 35 36 36 m Crank Torque: 27.9 37.4 33.8 N-m Lap 18 (0:00:20.00): Duration: 0:19 Work: 2 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -14.99% Pa:HR: -10.14% Distance: 170 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.2 % (-0 m) Min Max Avg Power: 89 156 131 watts Heart Rate: 139 144 141 bpm Cadence: 55 70 66 rpm Speed: 26.6 34.7 32.1 kph Pace 1:44 2:15 1:52 min/km Altitude: 36 36 36 m Crank Torque: 14.6 21.6 19.0 N-m [/QUOTE]

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