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Allenamento
Metodologie di allenamento
WKO+: Allenamento basato sui quadranti
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<blockquote data-quote="ciclotrainer" data-source="post: 2452082" data-attributes="member: 7309"><p>Find #1 (366w):</p><p>Duration: 0:11</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: 22.33%</p><p>Pa:HR: -3.83%</p><p>Distance: 105 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: 292 529 366 watts</p><p>Heart Rate: 141 149 144 bpm</p><p>Cadence: 86 99 94 rpm</p><p>Speed: 32.1 36.4 34.4 kph</p><p>Pace 1:39 1:52 1:45 min/km</p><p>Altitude: 9 10 9 m</p><p>Crank Torque: 28.4 56.1 37.4 N-m</p><p> </p><p>Find #2 (447w):</p><p>Duration: 0:11</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: -12.85%</p><p>Pa:HR: -11.37%</p><p>Distance: 138 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: 319 571 447 watts</p><p>Heart Rate: 159 162 160 bpm</p><p>Cadence: 93 108 101 rpm</p><p>Speed: 41.3 50.7 45.1 kph</p><p>Pace 1:11 1:27 1:20 min/km</p><p>Altitude: 9 9 9 m</p><p>Crank Torque: 29.3 53.4 42.4 N-m</p><p> </p><p>Find #3 (449w):</p><p>Duration: 0:52</p><p>Work: 23 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 27.3%</p><p>Pa:HR: 5.51%</p><p>Distance: 629 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: 312 784 449 watts</p><p>Heart Rate: 164 178 173 bpm</p><p>Cadence: 75 92 86 rpm</p><p>Speed: 36.1 48.3 43.6 kph</p><p>Pace 1:15 1:40 1:23 min/km</p><p>Altitude: 5 5 5 m</p><p>Crank Torque: 33.8 88.7 50.1 N-m</p><p> </p><p>Find #4 (344w):</p><p>Duration: 0:18</p><p>Work: 6 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 25.28%</p><p>Pa:HR: -10.29%</p><p>Distance: 213 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.7 % (1 m)</p><p>Min Max Avg</p><p>Power: 165 470 344 watts</p><p>Heart Rate: 175 176 176 bpm</p><p>Cadence: 88 102 94 rpm</p><p>Speed: 39.1 46.4 42.6 kph</p><p>Pace 1:18 1:32 1:25 min/km</p><p>Altitude: 5 6 6 m</p><p>Crank Torque: 15.6 48.2 35.0 N-m</p><p> </p><p>Find #5 (502w):</p><p>Duration: 0:15</p><p>Work: 7 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 43.27%</p><p>Pa:HR: -22.66%</p><p>Distance: 171 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: 290 747 502 watts</p><p>Heart Rate: 143 161 150 bpm</p><p>Cadence: 69 107 95 rpm</p><p>Speed: 28.5 48.3 41.1 kph</p><p>Pace 1:15 2:06 1:28 min/km</p><p>Altitude: 4 5 5 m</p><p>Crank Torque: 25.9 81.9 52.5 N-m</p><p> </p><p>Find #6 (531w):</p><p>Duration: 0:10</p><p>Work: 5 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 35.98%</p><p>Pa:HR: -39.25%</p><p>Distance: 90 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: 281 716 531 watts</p><p>Heart Rate: 128 149 138 bpm</p><p>Cadence: 52 96 79 rpm</p><p>Speed: 20.2 41.4 32.4 kph</p><p>Pace 1:27 2:58 1:51 min/km</p><p>Altitude: 3 3 3 m</p><p>Crank Torque: 29.2 95 68.0 N-m</p><p> </p><p>Find #7 (467w):</p><p>Duration: 0:26</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: -26.3%</p><p>Pa:HR: 5.84%</p><p>Distance: 252 m</p><p>Elevation Gain: 3 m</p><p>Elevation Loss: 0 m</p><p>Grade: 2.1 % (5 m)</p><p>Min Max Avg</p><p>Power: 216 645 467 watts</p><p>Heart Rate: 152 174 163 bpm</p><p>Cadence: 76 90 85 rpm</p><p>Speed: 32.2 36.7 34.9 kph</p><p>Pace 1:38 1:52 1:43 min/km</p><p>Altitude: 16 22 19 m</p><p>Crank Torque: 24.8 70.8 52.3 N-m</p><p> </p><p>Find #8 (419w):</p><p>Duration: 0:37</p><p>Work: 15 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 25.33%</p><p>Pa:HR: 14.2%</p><p>Distance: 306 m</p><p>Elevation Gain: 16 m</p><p>Elevation Loss: 0 m</p><p>Grade: 5.5 % (17 m)</p><p>Min Max Avg</p><p>Power: 15 596 419 watts</p><p>Heart Rate: 159 176 170 bpm</p><p>Cadence: 65 93 84 rpm</p><p>Speed: 23.5 33.7 29.8 kph</p><p>Pace 1:47 2:33 2:01 min/km</p><p>Altitude: 39 56 47 m</p><p>Crank Torque: 2.1 67.1 47.5 N-m</p><p> </p><p>Find #9 (379w):</p><p>Duration: 0:34</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: 16.7%</p><p>Pa:HR: -1.09%</p><p>Distance: 358 m</p><p>Elevation Gain: 9 m</p><p>Elevation Loss: 0 m</p><p>Grade: 2.9 % (10 m)</p><p>Min Max Avg</p><p>Power: 194 497 379 watts</p><p>Heart Rate: 175 179 178 bpm</p><p>Cadence: 85 95 89 rpm</p><p>Speed: 34.6 39 37.9 kph</p><p>Pace 1:32 1:44 1:35 min/km</p><p>Altitude: 66 76 71 m</p><p>Crank Torque: 20.1 55.2 40.5 N-m</p><p> </p><p>Find #10 (488w):</p><p>Duration: 0:30</p><p>Work: 14 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: -30.62%</p><p>Pa:HR: 20.89%</p><p>Distance: 354 m</p><p>Elevation Gain: 3 m</p><p>Elevation Loss: 0 m</p><p>Grade: 0.8 % (3 m)</p><p>Min Max Avg</p><p>Power: 14 786 488 watts</p><p>Heart Rate: 144 178 159 bpm</p><p>Cadence: 72 97 83 rpm</p><p>Speed: 37.2 47.2 42.4 kph</p><p>Pace 1:16 1:37 1:25 min/km</p><p>Altitude: 38 42 39 m</p><p>Crank Torque: 1.8 87.2 56.6 N-m</p><p> </p><p>Find #11 (414w):</p><p>Duration: 0:15</p><p>Work: 6 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 24.06%</p><p>Pa:HR: -8.59%</p><p>Distance: 177 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: 240 529 414 watts</p><p>Heart Rate: 164 171 167 bpm</p><p>Cadence: 85 97 92 rpm</p><p>Speed: 38.2 46.6 42.4 kph</p><p>Pace 1:17 1:34 1:25 min/km</p><p>Altitude: 38 38 38 m</p><p>Crank Torque: 24.6 55.5 43.2 N-m</p><p> </p><p>Find #12 (352w):</p><p>Duration: 0:22</p><p>Work: 7 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 29.16%</p><p>Pa:HR: 3.67%</p><p>Distance: 218 m</p><p>Elevation Gain: 6 m</p><p>Elevation Loss: 0 m</p><p>Grade: 3.0 % (7 m)</p><p>Min Max Avg</p><p>Power: 34 462 352 watts</p><p>Heart Rate: 167 173 170 bpm</p><p>Cadence: 77 92 87 rpm</p><p>Speed: 31.3 38.3 35.7 kph</p><p>Pace 1:34 1:55 1:41 min/km</p><p>Altitude: 50 57 53 m</p><p>Crank Torque: 4 55.7 38.7 N-m</p><p> </p><p>Find #13 (378w):</p><p>Duration: 0:17</p><p>Work: 6 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 32.28%</p><p>Pa:HR: -16.32%</p><p>Distance: 204 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: 219 547 378 watts</p><p>Heart Rate: 147 162 155 bpm</p><p>Cadence: 92 107 98 rpm</p><p>Speed: 31.3 49.9 43.2 kph</p><p>Pace 1:12 1:55 1:23 min/km</p><p>Altitude: 45 45 45 m</p><p>Crank Torque: 20.5 52 36.6 N-m</p><p> </p><p>Find #14 (489w):</p><p>Duration: 0:20</p><p>Work: 9 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 42.53%</p><p>Pa:HR: -24.95%</p><p>Distance: 224 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: 232 704 489 watts</p><p>Heart Rate: 163 175 169 bpm</p><p>Cadence: 50 97 85 rpm</p><p>Speed: 23.2 46.5 40.3 kph</p><p>Pace 1:17 2:35 1:29 min/km</p><p>Altitude: 43 43 43 m</p><p>Crank Torque: 23.1 102.9 58.1 N-m</p><p> </p><p>Find #15 (567w):</p><p>Duration: 0:10</p><p>Work: 5 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 24.05%</p><p>Pa:HR: -0.34%</p><p>Distance: 125 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -2.4 % (-3 m)</p><p>Min Max Avg</p><p>Power: 292 724 567 watts</p><p>Heart Rate: 128 147 136 bpm</p><p>Cadence: 88 100 96 rpm</p><p>Speed: 41.8 47.4 45.0 kph</p><p>Pace 1:16 1:26 1:20 min/km</p><p>Altitude: 23 26 24 m</p><p>Crank Torque: 28.4 73.5 56.7 N-m</p><p> </p><p>Find #16 (501w):</p><p>Duration: 0:24</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: -10.16%</p><p>Pa:HR: -4.2%</p><p>Distance: 303 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -1.0 % (-3 m)</p><p>Min Max Avg</p><p>Power: 273 685 501 watts</p><p>Heart Rate: 153 172 162 bpm</p><p>Cadence: 79 98 89 rpm</p><p>Speed: 37.5 49 45.5 kph</p><p>Pace 1:13 1:36 1:19 min/km</p><p>Altitude: 15 18 16 m</p><p>Crank Torque: 26.9 76 54.0 N-m</p><p> </p><p>Find #17 (400w):</p><p>Duration: 0:16</p><p>Work: 6 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 13.77%</p><p>Pa:HR: 4.19%</p><p>Distance: 210 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -0.6 % (-1 m)</p><p>Min Max Avg</p><p>Power: 249 523 400 watts</p><p>Heart Rate: 158 166 162 bpm</p><p>Cadence: 90 95 92 rpm</p><p>Speed: 45.9 48.1 47.2 kph</p><p>Pace 1:15 1:18 1:16 min/km</p><p>Altitude: 11 12 11 m</p><p>Crank Torque: 25.3 53.7 41.3 N-m</p><p> </p><p>Find #18 (426w):</p><p>Duration: 0:16</p><p>Work: 6 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 2.9%</p><p>Pa:HR: -1.7%</p><p>Distance: 226 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -0.8 % (-2 m)</p><p>Min Max Avg</p><p>Power: 360 476 426 watts</p><p>Heart Rate: 167 174 170 bpm</p><p>Cadence: 91 96 93 rpm</p><p>Speed: 45.7 52.4 50.8 kph</p><p>Pace 1:09 1:19 1:11 min/km</p><p>Altitude: 10 12 11 m</p><p>Crank Torque: 36.9 49.9 43.6 N-m</p><p> </p><p>Find #19 (454w):</p><p>Duration: 0:13</p><p>Work: 5 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 31.27%</p><p>Pa:HR: -12.24%</p><p>Distance: 155 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: 223 697 454 watts</p><p>Heart Rate: 172 176 174 bpm</p><p>Cadence: 84 99 91 rpm</p><p>Speed: 36.2 47.1 43.0 kph</p><p>Pace 1:16 1:39 1:24 min/km</p><p>Altitude: 9 9 9 m</p><p>Crank Torque: 23.6 75.6 47.7 N-m</p><p> </p><p>Find #20 (412w):</p><p>Duration: 0:28</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: 26.74%</p><p>Pa:HR: -5.86%</p><p>Distance: 325 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: 280 631 412 watts</p><p>Heart Rate: 173 178 175 bpm</p><p>Cadence: 78 94 89 rpm</p><p>Speed: 34.9 45 41.8 kph</p><p>Pace 1:20 1:43 1:26 min/km</p><p>Altitude: 10 10 10 m</p><p>Crank Torque: 29.4 74.4 44.8 N-m</p><p> </p><p>Find #21 (434w):</p><p>Duration: 0:22</p><p>Work: 9 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 32.36%</p><p>Pa:HR: -6.78%</p><p>Distance: 258 m</p><p>Elevation Gain: 0 m</p><p>Elevation Loss: 0 m</p><p>Grade: -0.6 % (-2 m)</p><p>Min Max Avg</p><p>Power: 271 655 434 watts</p><p>Heart Rate: 179 183 181 bpm</p><p>Cadence: 75 94 90 rpm</p><p>Speed: 34.1 44.7 42.3 kph</p><p>Pace 1:21 1:46 1:25 min/km</p><p>Altitude: 8 10 9 m</p><p>Crank Torque: 27.5 76.5 46.8 N-m</p><p> </p><p>Find #22 (406w):</p><p>Duration: 0:17</p><p>Work: 6 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 7.14%</p><p>Pa:HR: -43.15%</p><p>Distance: 148 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: 294 503 406 watts</p><p>Heart Rate: 158 167 162 bpm</p><p>Cadence: 48 101 86 rpm</p><p>Speed: 14.2 41.7 31.2 kph</p><p>Pace 1:26 4:14 1:55 min/km</p><p>Altitude: 8 8 8 m</p><p>Crank Torque: 30.8 64.9 46.2 N-m</p><p> </p><p>Find #23 (445w):</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: 10.06%</p><p>Pa:HR: -2.7%</p><p>Distance: 86 m</p><p>Elevation Gain: 3 m</p><p>Elevation Loss: 0 m</p><p>Grade: 4.4 % (4 m)</p><p>Min Max Avg</p><p>Power: 290 598 445 watts</p><p>Heart Rate: 160 165 163 bpm</p><p>Cadence: 76 87 84 rpm</p><p>Speed: 28.9 32.1 30.9 kph</p><p>Pace 1:52 2:05 1:56 min/km</p><p>Altitude: 15 19 17 m</p><p>Crank Torque: 32.6 70.3 50.9 N-m</p><p> </p><p>Find #24 (394w):</p><p>Duration: 0:16</p><p>Work: 6 kJ</p><p>TSS: n/a</p><p>Norm Power: n/a</p><p>VI: n/a</p><p>Pw:HR: 12.22%</p><p>Pa:HR: 4.38%</p><p>Distance: 148 m</p><p>Elevation Gain: 3 m</p><p>Elevation Loss: 0 m</p><p>Grade: 3.3 % (5 m)</p><p>Min Max Avg</p><p>Power: 188 535 394 watts</p><p>Heart Rate: 163 169 166 bpm</p><p>Cadence: 88 92 90 rpm</p><p>Speed: 32.5 34.3 33.2 kph</p><p>Pace 1:45 1:51 1:48 min/km</p><p>Altitude: 22 27 24 m</p><p>Crank Torque: 19.7 56.7 42.0 N-m</p><p> </p><p>Find #25 (358w):</p><p>Duration: 0:28</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: 13.48%</p><p>Pa:HR: 9.53%</p><p>Distance: 227 m</p><p>Elevation Gain: 9 m</p><p>Elevation Loss: 0 m</p><p>Grade: 4.7 % (11 m)</p><p>Min Max Avg</p><p>Power: 159 491 358 watts</p><p>Heart Rate: 162 174 169 bpm</p><p>Cadence: 61 78 69 rpm</p><p>Speed: 27.1 32.8 29.1 kph</p><p>Pace 1:50 2:13 2:04 min/km</p><p>Altitude: 41 51 45 m</p><p>Crank Torque: 24.2 67.9 49.3 N-m</p></blockquote><p></p>
[QUOTE="ciclotrainer, post: 2452082, member: 7309"] Find #1 (366w): Duration: 0:11 Work: 4 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 22.33% Pa:HR: -3.83% Distance: 105 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.2 % (-0 m) Min Max Avg Power: 292 529 366 watts Heart Rate: 141 149 144 bpm Cadence: 86 99 94 rpm Speed: 32.1 36.4 34.4 kph Pace 1:39 1:52 1:45 min/km Altitude: 9 10 9 m Crank Torque: 28.4 56.1 37.4 N-m Find #2 (447w): Duration: 0:11 Work: 4 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -12.85% Pa:HR: -11.37% Distance: 138 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 319 571 447 watts Heart Rate: 159 162 160 bpm Cadence: 93 108 101 rpm Speed: 41.3 50.7 45.1 kph Pace 1:11 1:27 1:20 min/km Altitude: 9 9 9 m Crank Torque: 29.3 53.4 42.4 N-m Find #3 (449w): Duration: 0:52 Work: 23 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 27.3% Pa:HR: 5.51% Distance: 629 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 312 784 449 watts Heart Rate: 164 178 173 bpm Cadence: 75 92 86 rpm Speed: 36.1 48.3 43.6 kph Pace 1:15 1:40 1:23 min/km Altitude: 5 5 5 m Crank Torque: 33.8 88.7 50.1 N-m Find #4 (344w): Duration: 0:18 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 25.28% Pa:HR: -10.29% Distance: 213 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.7 % (1 m) Min Max Avg Power: 165 470 344 watts Heart Rate: 175 176 176 bpm Cadence: 88 102 94 rpm Speed: 39.1 46.4 42.6 kph Pace 1:18 1:32 1:25 min/km Altitude: 5 6 6 m Crank Torque: 15.6 48.2 35.0 N-m Find #5 (502w): Duration: 0:15 Work: 7 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 43.27% Pa:HR: -22.66% Distance: 171 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.4 % (-1 m) Min Max Avg Power: 290 747 502 watts Heart Rate: 143 161 150 bpm Cadence: 69 107 95 rpm Speed: 28.5 48.3 41.1 kph Pace 1:15 2:06 1:28 min/km Altitude: 4 5 5 m Crank Torque: 25.9 81.9 52.5 N-m Find #6 (531w): Duration: 0:10 Work: 5 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 35.98% Pa:HR: -39.25% Distance: 90 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 281 716 531 watts Heart Rate: 128 149 138 bpm Cadence: 52 96 79 rpm Speed: 20.2 41.4 32.4 kph Pace 1:27 2:58 1:51 min/km Altitude: 3 3 3 m Crank Torque: 29.2 95 68.0 N-m Find #7 (467w): Duration: 0:26 Work: 12 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -26.3% Pa:HR: 5.84% Distance: 252 m Elevation Gain: 3 m Elevation Loss: 0 m Grade: 2.1 % (5 m) Min Max Avg Power: 216 645 467 watts Heart Rate: 152 174 163 bpm Cadence: 76 90 85 rpm Speed: 32.2 36.7 34.9 kph Pace 1:38 1:52 1:43 min/km Altitude: 16 22 19 m Crank Torque: 24.8 70.8 52.3 N-m Find #8 (419w): Duration: 0:37 Work: 15 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 25.33% Pa:HR: 14.2% Distance: 306 m Elevation Gain: 16 m Elevation Loss: 0 m Grade: 5.5 % (17 m) Min Max Avg Power: 15 596 419 watts Heart Rate: 159 176 170 bpm Cadence: 65 93 84 rpm Speed: 23.5 33.7 29.8 kph Pace 1:47 2:33 2:01 min/km Altitude: 39 56 47 m Crank Torque: 2.1 67.1 47.5 N-m Find #9 (379w): Duration: 0:34 Work: 12 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 16.7% Pa:HR: -1.09% Distance: 358 m Elevation Gain: 9 m Elevation Loss: 0 m Grade: 2.9 % (10 m) Min Max Avg Power: 194 497 379 watts Heart Rate: 175 179 178 bpm Cadence: 85 95 89 rpm Speed: 34.6 39 37.9 kph Pace 1:32 1:44 1:35 min/km Altitude: 66 76 71 m Crank Torque: 20.1 55.2 40.5 N-m Find #10 (488w): Duration: 0:30 Work: 14 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -30.62% Pa:HR: 20.89% Distance: 354 m Elevation Gain: 3 m Elevation Loss: 0 m Grade: 0.8 % (3 m) Min Max Avg Power: 14 786 488 watts Heart Rate: 144 178 159 bpm Cadence: 72 97 83 rpm Speed: 37.2 47.2 42.4 kph Pace 1:16 1:37 1:25 min/km Altitude: 38 42 39 m Crank Torque: 1.8 87.2 56.6 N-m Find #11 (414w): Duration: 0:15 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 24.06% Pa:HR: -8.59% Distance: 177 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.3 % (1 m) Min Max Avg Power: 240 529 414 watts Heart Rate: 164 171 167 bpm Cadence: 85 97 92 rpm Speed: 38.2 46.6 42.4 kph Pace 1:17 1:34 1:25 min/km Altitude: 38 38 38 m Crank Torque: 24.6 55.5 43.2 N-m Find #12 (352w): Duration: 0:22 Work: 7 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 29.16% Pa:HR: 3.67% Distance: 218 m Elevation Gain: 6 m Elevation Loss: 0 m Grade: 3.0 % (7 m) Min Max Avg Power: 34 462 352 watts Heart Rate: 167 173 170 bpm Cadence: 77 92 87 rpm Speed: 31.3 38.3 35.7 kph Pace 1:34 1:55 1:41 min/km Altitude: 50 57 53 m Crank Torque: 4 55.7 38.7 N-m Find #13 (378w): Duration: 0:17 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 32.28% Pa:HR: -16.32% Distance: 204 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 219 547 378 watts Heart Rate: 147 162 155 bpm Cadence: 92 107 98 rpm Speed: 31.3 49.9 43.2 kph Pace 1:12 1:55 1:23 min/km Altitude: 45 45 45 m Crank Torque: 20.5 52 36.6 N-m Find #14 (489w): Duration: 0:20 Work: 9 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 42.53% Pa:HR: -24.95% Distance: 224 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 232 704 489 watts Heart Rate: 163 175 169 bpm Cadence: 50 97 85 rpm Speed: 23.2 46.5 40.3 kph Pace 1:17 2:35 1:29 min/km Altitude: 43 43 43 m Crank Torque: 23.1 102.9 58.1 N-m Find #15 (567w): Duration: 0:10 Work: 5 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 24.05% Pa:HR: -0.34% Distance: 125 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -2.4 % (-3 m) Min Max Avg Power: 292 724 567 watts Heart Rate: 128 147 136 bpm Cadence: 88 100 96 rpm Speed: 41.8 47.4 45.0 kph Pace 1:16 1:26 1:20 min/km Altitude: 23 26 24 m Crank Torque: 28.4 73.5 56.7 N-m Find #16 (501w): Duration: 0:24 Work: 12 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -10.16% Pa:HR: -4.2% Distance: 303 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -1.0 % (-3 m) Min Max Avg Power: 273 685 501 watts Heart Rate: 153 172 162 bpm Cadence: 79 98 89 rpm Speed: 37.5 49 45.5 kph Pace 1:13 1:36 1:19 min/km Altitude: 15 18 16 m Crank Torque: 26.9 76 54.0 N-m Find #17 (400w): Duration: 0:16 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 13.77% Pa:HR: 4.19% Distance: 210 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.6 % (-1 m) Min Max Avg Power: 249 523 400 watts Heart Rate: 158 166 162 bpm Cadence: 90 95 92 rpm Speed: 45.9 48.1 47.2 kph Pace 1:15 1:18 1:16 min/km Altitude: 11 12 11 m Crank Torque: 25.3 53.7 41.3 N-m Find #18 (426w): Duration: 0:16 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 2.9% Pa:HR: -1.7% Distance: 226 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.8 % (-2 m) Min Max Avg Power: 360 476 426 watts Heart Rate: 167 174 170 bpm Cadence: 91 96 93 rpm Speed: 45.7 52.4 50.8 kph Pace 1:09 1:19 1:11 min/km Altitude: 10 12 11 m Crank Torque: 36.9 49.9 43.6 N-m Find #19 (454w): Duration: 0:13 Work: 5 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 31.27% Pa:HR: -12.24% Distance: 155 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.3 % (0 m) Min Max Avg Power: 223 697 454 watts Heart Rate: 172 176 174 bpm Cadence: 84 99 91 rpm Speed: 36.2 47.1 43.0 kph Pace 1:16 1:39 1:24 min/km Altitude: 9 9 9 m Crank Torque: 23.6 75.6 47.7 N-m Find #20 (412w): Duration: 0:28 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 26.74% Pa:HR: -5.86% Distance: 325 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.0 % (0 m) Min Max Avg Power: 280 631 412 watts Heart Rate: 173 178 175 bpm Cadence: 78 94 89 rpm Speed: 34.9 45 41.8 kph Pace 1:20 1:43 1:26 min/km Altitude: 10 10 10 m Crank Torque: 29.4 74.4 44.8 N-m Find #21 (434w): Duration: 0:22 Work: 9 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 32.36% Pa:HR: -6.78% Distance: 258 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: -0.6 % (-2 m) Min Max Avg Power: 271 655 434 watts Heart Rate: 179 183 181 bpm Cadence: 75 94 90 rpm Speed: 34.1 44.7 42.3 kph Pace 1:21 1:46 1:25 min/km Altitude: 8 10 9 m Crank Torque: 27.5 76.5 46.8 N-m Find #22 (406w): Duration: 0:17 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 7.14% Pa:HR: -43.15% Distance: 148 m Elevation Gain: 0 m Elevation Loss: 0 m Grade: 0.1 % (0 m) Min Max Avg Power: 294 503 406 watts Heart Rate: 158 167 162 bpm Cadence: 48 101 86 rpm Speed: 14.2 41.7 31.2 kph Pace 1:26 4:14 1:55 min/km Altitude: 8 8 8 m Crank Torque: 30.8 64.9 46.2 N-m Find #23 (445w): Duration: 0:10 Work: 4 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 10.06% Pa:HR: -2.7% Distance: 86 m Elevation Gain: 3 m Elevation Loss: 0 m Grade: 4.4 % (4 m) Min Max Avg Power: 290 598 445 watts Heart Rate: 160 165 163 bpm Cadence: 76 87 84 rpm Speed: 28.9 32.1 30.9 kph Pace 1:52 2:05 1:56 min/km Altitude: 15 19 17 m Crank Torque: 32.6 70.3 50.9 N-m Find #24 (394w): Duration: 0:16 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 12.22% Pa:HR: 4.38% Distance: 148 m Elevation Gain: 3 m Elevation Loss: 0 m Grade: 3.3 % (5 m) Min Max Avg Power: 188 535 394 watts Heart Rate: 163 169 166 bpm Cadence: 88 92 90 rpm Speed: 32.5 34.3 33.2 kph Pace 1:45 1:51 1:48 min/km Altitude: 22 27 24 m Crank Torque: 19.7 56.7 42.0 N-m Find #25 (358w): Duration: 0:28 Work: 10 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 13.48% Pa:HR: 9.53% Distance: 227 m Elevation Gain: 9 m Elevation Loss: 0 m Grade: 4.7 % (11 m) Min Max Avg Power: 159 491 358 watts Heart Rate: 162 174 169 bpm Cadence: 61 78 69 rpm Speed: 27.1 32.8 29.1 kph Pace 1:50 2:13 2:04 min/km Altitude: 41 51 45 m Crank Torque: 24.2 67.9 49.3 N-m [/QUOTE]
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