Open in the App

Plan your own routes

Join Ride with GPS and discover even more new routes and riding buddies. Print turn-by-turn cue sheets so you know where you are heading. And then, log your rides and watch your progress.

Signup Now
Aug 1, 2022, 10:38 pm

Kinetic Fitness test 4x2 (new app)

This workout will set up your power zones. Pay close attention to "how you feel" today. Today's intervals, or hard efforts, should feel like a 7-8 out of 10. Your breathing rate should be noticeably hard and continue to get harder as you progress into each interval. Be careful though, the goal of today is not only to do one interval but to do all four intervals. Pace yourself so you finish all four efforts within a 10-20 watt average of each other. At the end of the workout you will be asked if you want to use the result of the test to update your profile. If you select yes your threshold will be updated.

This workout will set up your power zones. Pay close attention to "how you feel" today. Today's intervals, or hard efforts, should feel like a 7-8 out of 10. Your breathing rate should be noticeably hard and continue to get harder as you progress into each interval. Be careful though, the goal of today is not only to do one interval but to do all four intervals. Pace yourself so you finish all four efforts within a 10-20 watt average of each other. At the end of the workout you will be asked if you want to use the result of the test to update your profile. If you select yes your threshold will be updated.
See other rides
By: Darren F
Distance: 1.2 km
Selected: 1.2 km
Moving Time: 00:03:11
You must be logged in to comment...

Signup Now

Page Views: 2
Departed: Aug 1, 2022, 10:38 pm
Distance: 1.2 km
Selected distance: 1.2 km
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 00:03:11
Selection Duration: 191
Moving Time: 00:03:11
Selection Moving Time: 00:03:11
Stopped Time: 00:00:00
Calories: 19
Max Watts:
Avg Watts: 109 ( with 0s)
WR Power
Work
Max Speed: 27.4 kph
Avg Speed: 22.1 kph
Pace: 00:02:43
Moving Pace: 00:02:43
Max Cadence: 63 rpm
Min Cadence: 32 rpm
Avg Cadence: 54 rpm
Max HR: 118 bpm
Min HR: 87 bpm
Avg HR: 109 bpm

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
 

Elapsed Time 00:00:00

32x
Playback speed

Ride this route frequently? Select the ride (or a section of it) in the elevation profile and create a segment to compare your ride performance against yourself (and others).