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Allenamento
Metodologie di allenamento
WKO+: Allenamento basato sui quadranti
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<blockquote data-quote="saurox" data-source="post: 2445882" data-attributes="member: 16681"><p>Complimenti davvero </p><p> </p><p>La mia Cinque Terre percorso medio 204° </p><p> </p><p><span style="font-size: 9px">Entire workout (219 w<strong>atts):</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 3:28:42 (3:32:09)</span></p><p><span style="font-size: 9px">Work: 2734 kJ</span></p><p><span style="font-size: 9px">TSS: 281 (intensity factor 0.901)</span></p><p><span style="font-size: 9px">Norm Power: 243</span></p><p><span style="font-size: 9px">VI: 1.11</span></p><p><span style="font-size: 9px">Pw:HR: 17.68%</span></p><p><span style="font-size: 9px">Pa:HR: -39.74%</span></p><p><span style="font-size: 9px">Distance: 96.92 km</span></p><p><span style="font-size: 9px">Elevation Gain: 1985 m</span></p><p><span style="font-size: 9px">Elevation Loss: 1977 m</span></p><p><span style="font-size: 9px">Grade: 0.0 % (10 m)</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 0 776 219 watts</span></p><p><span style="font-size: 9px">Heart Rate: 87 174 162 bpm</span></p><p><span style="font-size: 9px">Cadence: 19 138 78 rpm</span></p><p><span style="font-size: 9px">Speed: 0.2 70.3 27.9 kph</span></p><p><span style="font-size: 9px">Pace 0:51 300:00 2:09 min/km</span></p><p><span style="font-size: 9px">Altitude: 6 614 249 m</span></p><p><span style="font-size: 9px">Crank Torque: 0 134.5 27.9 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 5s (684 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 0:05</span></p><p><span style="font-size: 9px">Work: 3 kJ</span></p><p><span style="font-size: 9px">TSS: n/a</span></p><p><span style="font-size: 9px">Norm Power: n/a</span></p><p><span style="font-size: 9px">VI: n/a</span></p><p><span style="font-size: 9px">Pw:HR: -2.12%</span></p><p><span style="font-size: 9px">Pa:HR: 8.3%</span></p><p><span style="font-size: 9px">Distance: 59 m</span></p><p><span style="font-size: 9px">Elevation Gain: 0 m</span></p><p><span style="font-size: 9px">Elevation Loss: 0 m</span></p><p><span style="font-size: 9px">Grade: 3.5 % (2 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 631 701 684 watts</span></p><p><span style="font-size: 9px">Heart Rate: 166 168 167 bpm</span></p><p><span style="font-size: 9px">Cadence: 96 104 99 rpm</span></p><p><span style="font-size: 9px">Speed: 40.3 44.6 42.7 kph</span></p><p><span style="font-size: 9px">Pace 1:21 1:29 1:24 min/km</span></p><p><span style="font-size: 9px">Altitude: 17 19 18 m</span></p><p><span style="font-size: 9px">Crank Torque: 60.8 69.3 66.1 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 10s (669 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 0:10</span></p><p><span style="font-size: 9px">Work: 6 kJ</span></p><p><span style="font-size: 9px">TSS: n/a</span></p><p><span style="font-size: 9px">Norm Power: n/a</span></p><p><span style="font-size: 9px">VI: n/a</span></p><p><span style="font-size: 9px">Pw:HR: -1.26%</span></p><p><span style="font-size: 9px">Pa:HR: 1.17%</span></p><p><span style="font-size: 9px">Distance: 117 m</span></p><p><span style="font-size: 9px">Elevation Gain: 0 m</span></p><p><span style="font-size: 9px">Elevation Loss: 0 m</span></p><p><span style="font-size: 9px">Grade: 1.4 % (2 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 596 701 669 watts</span></p><p><span style="font-size: 9px">Heart Rate: 166 169 167 bpm</span></p><p><span style="font-size: 9px">Cadence: 96 106 101 rpm</span></p><p><span style="font-size: 9px">Speed: 39.8 44.6 41.9 kph</span></p><p><span style="font-size: 9px">Pace 1:21 1:30 1:26 min/km</span></p><p><span style="font-size: 9px">Altitude: 17 19 18 m</span></p><p><span style="font-size: 9px">Crank Torque: 53.7 69.3 63.6 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 20s (483 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 0:20</span></p><p><span style="font-size: 9px">Work: 9 kJ</span></p><p><span style="font-size: 9px">TSS: n/a</span></p><p><span style="font-size: 9px">Norm Power: n/a</span></p><p><span style="font-size: 9px">VI: n/a</span></p><p><span style="font-size: 9px">Pw:HR: -52.41%</span></p><p><span style="font-size: 9px">Pa:HR: -6.81%</span></p><p><span style="font-size: 9px">Distance: 226 m</span></p><p><span style="font-size: 9px">Elevation Gain: 0 m</span></p><p><span style="font-size: 9px">Elevation Loss: 0 m</span></p><p><span style="font-size: 9px">Grade: 1.0 % (2 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 41 701 483 watts</span></p><p><span style="font-size: 9px">Heart Rate: 165 170 166 bpm</span></p><p><span style="font-size: 9px">Cadence: 87 106 97 rpm</span></p><p><span style="font-size: 9px">Speed: 36.5 44.6 40.6 kph</span></p><p><span style="font-size: 9px">Pace 1:21 1:39 1:29 min/km</span></p><p><span style="font-size: 9px">Altitude: 17 20 18 m</span></p><p><span style="font-size: 9px">Crank Torque: 4.1 71.2 47.0 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 30s (437 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 0:30</span></p><p><span style="font-size: 9px">Work: 13 kJ</span></p><p><span style="font-size: 9px">TSS: n/a</span></p><p><span style="font-size: 9px">Norm Power: n/a</span></p><p><span style="font-size: 9px">VI: n/a</span></p><p><span style="font-size: 9px">Pw:HR: 36.04%</span></p><p><span style="font-size: 9px">Pa:HR: -2.32%</span></p><p><span style="font-size: 9px">Distance: 358 m</span></p><p><span style="font-size: 9px">Elevation Gain: 0 m</span></p><p><span style="font-size: 9px">Elevation Loss: 0 m</span></p><p><span style="font-size: 9px">Grade: -0.3 % (-1 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 281 674 437 watts</span></p><p><span style="font-size: 9px">Heart Rate: 154 163 159 bpm</span></p><p><span style="font-size: 9px">Cadence: 82 105 92 rpm</span></p><p><span style="font-size: 9px">Speed: 33.3 45.9 43.0 kph</span></p><p><span style="font-size: 9px">Pace 1:18 1:48 1:24 min/km</span></p><p><span style="font-size: 9px">Altitude: 8 10 9 m</span></p><p><span style="font-size: 9px">Crank Torque: 29.2 75.1 45.2 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 1min (359 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 1:00</span></p><p><span style="font-size: 9px">Work: 21 kJ</span></p><p><span style="font-size: 9px">TSS: n/a</span></p><p><span style="font-size: 9px">Norm Power: n/a</span></p><p><span style="font-size: 9px">VI: n/a</span></p><p><span style="font-size: 9px">Pw:HR: 10.29%</span></p><p><span style="font-size: 9px">Pa:HR: 32.21%</span></p><p><span style="font-size: 9px">Distance: 275 m</span></p><p><span style="font-size: 9px">Elevation Gain: 22 m</span></p><p><span style="font-size: 9px">Elevation Loss: 0 m</span></p><p><span style="font-size: 9px">Grade: 9.0 % (25 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 271 528 359 watts</span></p><p><span style="font-size: 9px">Heart Rate: 165 172 169 bpm</span></p><p><span style="font-size: 9px">Cadence: 59 85 73 rpm</span></p><p><span style="font-size: 9px">Speed: 12.1 23.4 16.5 kph</span></p><p><span style="font-size: 9px">Pace 2:34 4:58 3:39 min/km</span></p><p><span style="font-size: 9px">Altitude: 263 287 275 m</span></p><p><span style="font-size: 9px">Crank Torque: 32.3 60 47.3 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 2min (331 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 2:00</span></p><p><span style="font-size: 9px">Work: 39 kJ</span></p><p><span style="font-size: 9px">TSS: n/a</span></p><p><span style="font-size: 9px">Norm Power: n/a</span></p><p><span style="font-size: 9px">VI: n/a</span></p><p><span style="font-size: 9px">Pw:HR: 16.68%</span></p><p><span style="font-size: 9px">Pa:HR: 28.86%</span></p><p><span style="font-size: 9px">Distance: 525 m</span></p><p><span style="font-size: 9px">Elevation Gain: 44 m</span></p><p><span style="font-size: 9px">Elevation Loss: 0 m</span></p><p><span style="font-size: 9px">Grade: 8.5 % (45 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 245 528 331 watts</span></p><p><span style="font-size: 9px">Heart Rate: 165 173 170 bpm</span></p><p><span style="font-size: 9px">Cadence: 58 97 71 rpm</span></p><p><span style="font-size: 9px">Speed: 11.9 29.8 15.7 kph</span></p><p><span style="font-size: 9px">Pace 2:01 5:03 3:49 min/km</span></p><p><span style="font-size: 9px">Altitude: 260 305 284 m</span></p><p><span style="font-size: 9px">Crank Torque: 26.3 60 45.2 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 5min (310 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 5:00</span></p><p><span style="font-size: 9px">Work: 92 kJ</span></p><p><span style="font-size: 9px">TSS: 10.8 (intensity factor 1.14)</span></p><p><span style="font-size: 9px">Norm Power: 308</span></p><p><span style="font-size: 9px">VI: 0.99</span></p><p><span style="font-size: 9px">Pw:HR: 2.34%</span></p><p><span style="font-size: 9px">Pa:HR: 7.43%</span></p><p><span style="font-size: 9px">Distance: 1.292 km</span></p><p><span style="font-size: 9px">Elevation Gain: 98 m</span></p><p><span style="font-size: 9px">Elevation Loss: 0 m</span></p><p><span style="font-size: 9px">Grade: 7.6 % (98 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 134 483 310 watts</span></p><p><span style="font-size: 9px">Heart Rate: 166 170 168 bpm</span></p><p><span style="font-size: 9px">Cadence: 57 95 75 rpm</span></p><p><span style="font-size: 9px">Speed: 12 20.1 15.5 kph</span></p><p><span style="font-size: 9px">Pace 2:59 5:00 3:52 min/km</span></p><p><span style="font-size: 9px">Altitude: 91 189 140 m</span></p><p><span style="font-size: 9px">Crank Torque: 17.8 73.2 39.6 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 10min (304 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 10:00</span></p><p><span style="font-size: 9px">Work: 182 kJ</span></p><p><span style="font-size: 9px">TSS: 21.3 (intensity factor 1.131)</span></p><p><span style="font-size: 9px">Norm Power: 305</span></p><p><span style="font-size: 9px">VI: 1</span></p><p><span style="font-size: 9px">Pw:HR: 4.29%</span></p><p><span style="font-size: 9px">Pa:HR: 20.94%</span></p><p><span style="font-size: 9px">Distance: 2.806 km</span></p><p><span style="font-size: 9px">Elevation Gain: 188 m</span></p><p><span style="font-size: 9px">Elevation Loss: 0 m</span></p><p><span style="font-size: 9px">Grade: 6.8 % (190 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 66 495 304 watts</span></p><p><span style="font-size: 9px">Heart Rate: 163 172 168 bpm</span></p><p><span style="font-size: 9px">Cadence: 57 98 77 rpm</span></p><p><span style="font-size: 9px">Speed: 12 32 16.8 kph</span></p><p><span style="font-size: 9px">Pace 1:53 5:00 3:34 min/km</span></p><p><span style="font-size: 9px">Altitude: 56 245 149 m</span></p><p><span style="font-size: 9px">Crank Torque: 7.5 73.2 38.4 N-m</span></p><p><span style="font-size: 9px">Peak 20min (289 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 20:00</span></p><p><span style="font-size: 9px">Work: 346 kJ</span></p><p><span style="font-size: 9px">TSS: 40.8 (intensity factor 1.107)</span></p><p><span style="font-size: 9px">Norm Power: 299</span></p><p><span style="font-size: 9px">VI: 1.03</span></p><p><span style="font-size: 9px">Pw:HR: 9.04%</span></p><p><span style="font-size: 9px">Pa:HR: -12.95%</span></p><p><span style="font-size: 9px">Distance: 7.096 km</span></p><p><span style="font-size: 9px">Elevation Gain: 323 m</span></p><p><span style="font-size: 9px">Elevation Loss: 27 m</span></p><p><span style="font-size: 9px">Grade: 4.2 % (298 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 0 574 289 watts</span></p><p><span style="font-size: 9px">Heart Rate: 158 173 168 bpm</span></p><p><span style="font-size: 9px">Cadence: 43 103 79 rpm</span></p><p><span style="font-size: 9px">Speed: 11.9 49.8 21.3 kph</span></p><p><span style="font-size: 9px">Pace 1:12 5:03 2:49 min/km</span></p><p><span style="font-size: 9px">Altitude: 34 331 197 m</span></p><p><span style="font-size: 9px">Crank Torque: 0 73.2 35.9 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 30min (273 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 30:00</span></p><p><span style="font-size: 9px">Work: 491 kJ</span></p><p><span style="font-size: 9px">TSS: 56.7 (intensity factor 1.065)</span></p><p><span style="font-size: 9px">Norm Power: 287</span></p><p><span style="font-size: 9px">VI: 1.05</span></p><p><span style="font-size: 9px">Pw:HR: 15.3%</span></p><p><span style="font-size: 9px">Pa:HR: -8.98%</span></p><p><span style="font-size: 9px">Distance: 11.777 km</span></p><p><span style="font-size: 9px">Elevation Gain: 426 m</span></p><p><span style="font-size: 9px">Elevation Loss: 69 m</span></p><p><span style="font-size: 9px">Grade: 3.0 % (355 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 0 576 273 watts</span></p><p><span style="font-size: 9px">Heart Rate: 121 174 165 bpm</span></p><p><span style="font-size: 9px">Cadence: 22 116 80 rpm</span></p><p><span style="font-size: 9px">Speed: 11.2 58.2 23.6 kph</span></p><p><span style="font-size: 9px">Pace 1:02 5:21 2:33 min/km</span></p><p><span style="font-size: 9px">Altitude: 8 366 205 m</span></p><p><span style="font-size: 9px">Crank Torque: 0 73.2 33.4 N-m</span></p><p> <span style="font-size: 9px"></span></p><p><span style="font-size: 9px">Peak 60min (255 watts)<strong>:</strong></span></p><p><span style="font-size: 9px"><strong></strong>Duration: 1:00:00</span></p><p><span style="font-size: 9px">Work: 916 kJ</span></p><p><span style="font-size: 9px">TSS: 103.6 (intensity factor 1.018)</span></p><p><span style="font-size: 9px">Norm Power: 275</span></p><p><span style="font-size: 9px">VI: 1.08</span></p><p><span style="font-size: 9px">Pw:HR: 10.72%</span></p><p><span style="font-size: 9px">Pa:HR: -15.47%</span></p><p><span style="font-size: 9px">Distance: 25.328 km</span></p><p><span style="font-size: 9px">Elevation Gain: 763 m</span></p><p><span style="font-size: 9px">Elevation Loss: 516 m</span></p><p><span style="font-size: 9px">Grade: 1.0 % (250 m)</span></p><p><span style="font-size: 9px">Min Max Avg</span></p><p><span style="font-size: 9px">Power: 0 776 255 watts</span></p><p><span style="font-size: 9px">Heart Rate: 145 174 165 bpm</span></p><p><span style="font-size: 9px">Cadence: 19 131 79 rpm</span></p><p><span style="font-size: 9px">Speed: 10.4 65.9 25.3 kph</span></p><p><span style="font-size: 9px">Pace 0:55 5:46 2:22 min/km</span></p><p><span style="font-size: 9px">Altitude: 8 416 210 m</span></p><p><span style="font-size: 9px">Crank Torque: 0 121.1 31.6 N-m</span></p><p><span style="font-size: 9px"></span></p></blockquote><p></p>
[QUOTE="saurox, post: 2445882, member: 16681"] Complimenti davvero La mia Cinque Terre percorso medio 204° [SIZE=1]Entire workout (219 w[B]atts): [/B]Duration: 3:28:42 (3:32:09) Work: 2734 kJ TSS: 281 (intensity factor 0.901) Norm Power: 243 VI: 1.11 Pw:HR: 17.68% Pa:HR: -39.74% Distance: 96.92 km Elevation Gain: 1985 m Elevation Loss: 1977 m Grade: 0.0 % (10 m) Min Max Avg Power: 0 776 219 watts Heart Rate: 87 174 162 bpm Cadence: 19 138 78 rpm Speed: 0.2 70.3 27.9 kph Pace 0:51 300:00 2:09 min/km Altitude: 6 614 249 m Crank Torque: 0 134.5 27.9 N-m Peak 5s (684 watts)[B]: [/B]Duration: 0:05 Work: 3 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -2.12% Pa:HR: 8.3% Distance: 59 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 3.5 % (2 m) Min Max Avg Power: 631 701 684 watts Heart Rate: 166 168 167 bpm Cadence: 96 104 99 rpm Speed: 40.3 44.6 42.7 kph Pace 1:21 1:29 1:24 min/km Altitude: 17 19 18 m Crank Torque: 60.8 69.3 66.1 N-m Peak 10s (669 watts)[B]: [/B]Duration: 0:10 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -1.26% Pa:HR: 1.17% Distance: 117 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 1.4 % (2 m) Min Max Avg Power: 596 701 669 watts Heart Rate: 166 169 167 bpm Cadence: 96 106 101 rpm Speed: 39.8 44.6 41.9 kph Pace 1:21 1:30 1:26 min/km Altitude: 17 19 18 m Crank Torque: 53.7 69.3 63.6 N-m Peak 20s (483 watts)[B]: [/B]Duration: 0:20 Work: 9 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -52.41% Pa:HR: -6.81% Distance: 226 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 1.0 % (2 m) Min Max Avg Power: 41 701 483 watts Heart Rate: 165 170 166 bpm Cadence: 87 106 97 rpm Speed: 36.5 44.6 40.6 kph Pace 1:21 1:39 1:29 min/km Altitude: 17 20 18 m Crank Torque: 4.1 71.2 47.0 N-m Peak 30s (437 watts)[B]: [/B]Duration: 0:30 Work: 13 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 36.04% Pa:HR: -2.32% Distance: 358 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.3 % (-1 m) Min Max Avg Power: 281 674 437 watts Heart Rate: 154 163 159 bpm Cadence: 82 105 92 rpm Speed: 33.3 45.9 43.0 kph Pace 1:18 1:48 1:24 min/km Altitude: 8 10 9 m Crank Torque: 29.2 75.1 45.2 N-m Peak 1min (359 watts)[B]: [/B]Duration: 1:00 Work: 21 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 10.29% Pa:HR: 32.21% Distance: 275 m Elevation Gain: 22 m Elevation Loss: 0 m Grade: 9.0 % (25 m) Min Max Avg Power: 271 528 359 watts Heart Rate: 165 172 169 bpm Cadence: 59 85 73 rpm Speed: 12.1 23.4 16.5 kph Pace 2:34 4:58 3:39 min/km Altitude: 263 287 275 m Crank Torque: 32.3 60 47.3 N-m Peak 2min (331 watts)[B]: [/B]Duration: 2:00 Work: 39 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 16.68% Pa:HR: 28.86% Distance: 525 m Elevation Gain: 44 m Elevation Loss: 0 m Grade: 8.5 % (45 m) Min Max Avg Power: 245 528 331 watts Heart Rate: 165 173 170 bpm Cadence: 58 97 71 rpm Speed: 11.9 29.8 15.7 kph Pace 2:01 5:03 3:49 min/km Altitude: 260 305 284 m Crank Torque: 26.3 60 45.2 N-m Peak 5min (310 watts)[B]: [/B]Duration: 5:00 Work: 92 kJ TSS: 10.8 (intensity factor 1.14) Norm Power: 308 VI: 0.99 Pw:HR: 2.34% Pa:HR: 7.43% Distance: 1.292 km Elevation Gain: 98 m Elevation Loss: 0 m Grade: 7.6 % (98 m) Min Max Avg Power: 134 483 310 watts Heart Rate: 166 170 168 bpm Cadence: 57 95 75 rpm Speed: 12 20.1 15.5 kph Pace 2:59 5:00 3:52 min/km Altitude: 91 189 140 m Crank Torque: 17.8 73.2 39.6 N-m Peak 10min (304 watts)[B]: [/B]Duration: 10:00 Work: 182 kJ TSS: 21.3 (intensity factor 1.131) Norm Power: 305 VI: 1 Pw:HR: 4.29% Pa:HR: 20.94% Distance: 2.806 km Elevation Gain: 188 m Elevation Loss: 0 m Grade: 6.8 % (190 m) Min Max Avg Power: 66 495 304 watts Heart Rate: 163 172 168 bpm Cadence: 57 98 77 rpm Speed: 12 32 16.8 kph Pace 1:53 5:00 3:34 min/km Altitude: 56 245 149 m Crank Torque: 7.5 73.2 38.4 N-m Peak 20min (289 watts)[B]: [/B]Duration: 20:00 Work: 346 kJ TSS: 40.8 (intensity factor 1.107) Norm Power: 299 VI: 1.03 Pw:HR: 9.04% Pa:HR: -12.95% Distance: 7.096 km Elevation Gain: 323 m Elevation Loss: 27 m Grade: 4.2 % (298 m) Min Max Avg Power: 0 574 289 watts Heart Rate: 158 173 168 bpm Cadence: 43 103 79 rpm Speed: 11.9 49.8 21.3 kph Pace 1:12 5:03 2:49 min/km Altitude: 34 331 197 m Crank Torque: 0 73.2 35.9 N-m Peak 30min (273 watts)[B]: [/B]Duration: 30:00 Work: 491 kJ TSS: 56.7 (intensity factor 1.065) Norm Power: 287 VI: 1.05 Pw:HR: 15.3% Pa:HR: -8.98% Distance: 11.777 km Elevation Gain: 426 m Elevation Loss: 69 m Grade: 3.0 % (355 m) Min Max Avg Power: 0 576 273 watts Heart Rate: 121 174 165 bpm Cadence: 22 116 80 rpm Speed: 11.2 58.2 23.6 kph Pace 1:02 5:21 2:33 min/km Altitude: 8 366 205 m Crank Torque: 0 73.2 33.4 N-m Peak 60min (255 watts)[B]: [/B]Duration: 1:00:00 Work: 916 kJ TSS: 103.6 (intensity factor 1.018) Norm Power: 275 VI: 1.08 Pw:HR: 10.72% Pa:HR: -15.47% Distance: 25.328 km Elevation Gain: 763 m Elevation Loss: 516 m Grade: 1.0 % (250 m) Min Max Avg Power: 0 776 255 watts Heart Rate: 145 174 165 bpm Cadence: 19 131 79 rpm Speed: 10.4 65.9 25.3 kph Pace 0:55 5:46 2:22 min/km Altitude: 8 416 210 m Crank Torque: 0 121.1 31.6 N-m [/SIZE] [/QUOTE]
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