This workout has an intentionally short warmup to help you train like you're at the end of a long ride. The ramp downs from above TP should feel harder than normal. ◼ 7, October Training status ◼ 😍 Best training status (656) 🌳 Fitness 61, Fatigue 86, Balance -25 ◼ Ride Summary ◼ 🐷 Tempo Training (medium-low intensity) 🏷️ Mental enhancement, Steady pace, Achievement 🚵 Flat ground Ride 📊 RP 170, Int 0.73, Vol 108 ✨ Recovery time 25 hour ◼ Peak power ◼ ⚡ 15sec 266w (62%) ⚡ 1min 227w (70%) ⚡ 2min 214w (68%) ⚡ 5min 187w (63%) ⚡ 10min 186w (69%) ⚡ 20min 182w (76%) ⚡ 40min 172w (79%) ⚡ 1hour 168w (78%) ⚡ 2hour 164w (80%) ◼ Power zone ◼ ⚪ 1zone 4% (-10%) 🔵 2zone 58% (+11%) 🟢 3zone 29% (+6%) 🟡 4zone 9% (-3%) 🟠 5zone 1% (-2%) 🔴 6zone 0% (-1%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 1% 💙 2zone 55% 💚 3zone 42% 💛 4zone 2% 🧡 5zone 0% ◼ Anaerobic work ◼ 🕯️ Matches 0.5 ⌛ AWC duration 2m 55s 🏋 AWC energy 4.2kJ 🔋 Maximum discharge 4.6% ◼ Energy metabolism ◼ 🔥 Calories burned 1190 🧀 Fat 55.3% 🍞 Carb 44.7% ⏲ Fat loss 70.8g 🔗 https://strava.com/clubs/riduck -- Intervals icu -- Vent: S 0 - 4 km/h Rafales 10 - 14 Vent de face: 35% 43m14s Vent de dos: 38% 46m41s Temp.: 16.2 à 18.3 °C avg 17.0 Ressenti: 16.5 à 18.6 °C avg 17.4 Nuages: 89%