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25.09.2022, 10:18

2022-09-25-Zwift-16km-Makuri-ZA4-Depletion

Another ZA Road workout, this one a longish aerobic ride following some sprints to deplete your muscles of that sweet glycogen. "This workout wears you down quickly with a few intense efforts before running you through 10-minute blocks just below your FTP. These efforts might feel harder than normal, but they’ll also make you stronger!" The Animals got me through the long part with "The House of the Rising Sun" while the immortal Marvin Gaye provided the very best recovery with "Sexual Healing". Wore minimal kit for the ride, but into tights and tunic for the outdoor walk following, because it's Fall and getting cool.

Another ZA Road workout, this one a longish aerobic ride following some sprints to deplete your muscles of that sweet glycogen. "This workout wears you down quickly with a few intense efforts before running you through 10-minute blocks just below your FTP. These efforts might feel harder than normal, but they’ll also make you stronger!" The Animals got me through the long part with "The House of the Rising Sun" while the immortal Marvin Gaye provided the very best recovery with "Sexual Healing". Wore minimal kit for the ride, but into tights and tunic for the outdoor walk following, because it's Fall and getting cool.
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By: vneedham
Distance: 8,0 mi
Selected: 8,0 mi
Moving Time: 00:34:13
Gear: Tacx NeoBike
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Page Views: 28
Departed: 25.09.2022, 10:18
Distance: 8,0 mi
Selected distance: 8,0 mi
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 00:35:03
Selection Duration: 2103
Moving Time: 00:34:13
Selection Moving Time: 00:34:13
Stopped Time: 00:00:50
Calories: 243
Max Watts:
Avg Watts: 124 ( with 0s)
WR Power
Work
Max Speed: 19,4 mph
Avg Speed: 14,1 mph
Pace: 00:04:22
Moving Pace: 00:04:16
Max Cadence: 101 rpm
Min Cadence: 63 rpm
Avg Cadence: 80 rpm
Max HR: 161 bpm
Min HR: 109 bpm
Avg HR: 141 bpm
Heartrate zones:
Zone 1: 3 Minuten
Zone 2: 12 Minuten
Zone 3: 6 Minuten
Zone 4: 9 Minuten
Zone 5: 0 Minuten

Time spent at or above each speed
Average grade at each speed

  • FIT Course

    Best format for turn-by-turn directions on modern Garmin Edge Devices

  • TCX Course

    Best format for turn by turn directions on Edge 500, 510. Will provide true turn by turn navigation on Edge 800, 810, 1000, Touring including custom cue entries. Great for training when we release those features. Not currently optimal for Virtual Partner.

  • TCX History

    Useful for uploading your activity to another service, keeping records on your own computer etc.

  • GPX Track (.gpx)

    Useful for any GPS unit. Contains no cuesheet entries, only track information (breadcrumb trail). Will provide turn by turn directions (true navigation) on the Edge 705/800/810/1000/Touring, but will not have any custom cues. Works great for Mio Cyclo. Find GPS specific help in our help system.

  • Google Earth (.kml)
  • Instructions for:
    Garmin Edge 1000
    Garmin Edge 820
    Garmin Edge 520
    Wahoo Elemnt & Bolt
    Garmin Edge 800
    Garmin Edge 810
    Garmin Edge 500
    Garmin Edge 510
    Mio Cyclo 505
 

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