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Dec 31, 2025, 1:18 pm

ROUVY - SMART - Firestarter 2

This time-crunched, difficult workout dramatically accelerates low intensity strain by using a rather aggressive build up of fatigue. Fight that temptation to stop pedaling and keep pushing through the long LTP intervals - the intervals will get easier and easier to hold as they progress.

Use the recovery intervals between to top-up on your hydration.

šŸ’Ŗ 63 training load | ā­ 393 XP | šŸš€ level 55 | šŸš² SWI Leve | šŸ“ ridden in šŸ‡ŖšŸ‡ø | šŸŒ 31/71 travel progress | https://rouvy.com/world

ā—¾ļø 31, December Training status ā—¾ļø
šŸ˜Ø Overtraining warning (779)
šŸŒ³ Fitness 98, Fatigue 108, Balance -10

ā—¾ļø Ride Summary ā—¾ļø
šŸ— Sweet Spot Training (moderate intensity)
šŸ·ļø Enhanced FTP, Carbs metabolism
šŸ“Š RP 224, Int 0.94, Vol 87
āœØ Recovery time 20 hour

ā—¾ļø Peak power ā—¾ļø
āš” 15sec 356w (68%)
āš” 1min 351w (92%)
āš” 2min 315w (93%)
āš” 5min 274w (91%)
āš” 10min 252w (97%)
āš” 20min 242w (100%)
āš” 40min 228w (100%)

ā—¾ļø Power zone ā—¾ļø
āšŖ 1zone 12% (+3%)
šŸ”µ 2zone 12% (-13%)
šŸŸ¢ 3zone 30% (-15%)
šŸŸ” 4zone 38% (+25%)
šŸŸ  5zone 0% (-6%)
šŸ”“ 6zone 7% (+5%)
ā­• 7zone 0%

ā—¾ļø Heartrate zone ā—¾ļø
šŸ¤ 1zone 1%
šŸ’™ 2zone 11%
šŸ’š 3zone 16%
šŸ’› 4zone 66%
šŸ§” 5zone 6%

ā—¾ļø Anaerobic work ā—¾ļø
šŸ•Æļø Matches 5
āŒ› AWC duration 6m 18s
šŸ‹ AWC energy 26.7kJ
šŸ”‹ Maximum discharge 80.4%

ā—¾ļø Energy metabolism ā—¾ļø
šŸ”„ Calories burned 735
šŸ§€ Fat 31.6%
šŸž Carb 68.4%
ā² Fat loss 25g

--- Insights by Riduck ---

This time-crunched, difficult workout dramatically accelerates low intensity strain by using a rather aggressive build up of fatigue. Fight that temptation to stop pedaling and keep pushing through the long LTP intervals - the intervals will get easier and easier to hold as they progress. Use the recovery intervals between to top-up on your hydration. šŸ’Ŗ 63 training load | ā­ 393 XP | šŸš€ level 55 | šŸš² SWI Leve | šŸ“ ridden in šŸ‡ŖšŸ‡ø | šŸŒ 31/71 travel progress | https://rouvy.com/world ā—¾ļø 31, December Training status ā—¾ļø šŸ˜Ø Overtraining warning (779) šŸŒ³ Fitness 98, Fatigue 108, Balance -10 ā—¾ļø Ride Summary ā—¾ļø šŸ— Sweet Spot Training (moderate intensity) šŸ·ļø Enhanced FTP, Carbs metabolism šŸ“Š RP 224, Int 0.94, Vol 87 āœØ Recovery time 20 hour ā—¾ļø Peak power ā—¾ļø āš” 15sec 356w (68%) āš” 1min 351w (92%) āš” 2min 315w (93%) āš” 5min 274w (91%) āš” 10min 252w (97%) āš” 20min 242w (100%) āš” 40min 228w (100%) ā—¾ļø Power zone ā—¾ļø āšŖ 1zone 12% (+3%) šŸ”µ 2zone 12% (-13%) šŸŸ¢ 3zone 30% (-15%) šŸŸ” 4zone 38% (+25%) šŸŸ  5zone 0% (-6%) šŸ”“ 6zone 7% (+5%) ā­• 7zone 0% ā—¾ļø Heartrate zone ā—¾ļø šŸ¤ 1zone 1% šŸ’™ 2zone 11% šŸ’š 3zone 16% šŸ’› 4zone 66% šŸ§” 5zone 6% ā—¾ļø Anaerobic work ā—¾ļø šŸ•Æļø Matches 5 āŒ› AWC duration 6m 18s šŸ‹ AWC energy 26.7kJ šŸ”‹ Maximum discharge 80.4% ā—¾ļø Energy metabolism ā—¾ļø šŸ”„ Calories burned 735 šŸ§€ Fat 31.6% šŸž Carb 68.4% ā² Fat loss 25g --- Insights by Riduck ---
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By: GoustiFruit ā“‹
Distance: 26.7 km
Selected: 26.7 km
Moving Time: 00:59:20
Gear: VAN RYSEL ULTRA RCR CF Ultegra
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Page Views: 2
Departed: Dec 31, 2025, 1:18 pm
Distance: 26.7 km
Selected distance: 26.7 km
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 00:59:20
Selection Duration: 3560
Moving Time: 00:59:20
Selection Moving Time: 00:59:20
Stopped Time: 00:00:00
Calories: 705
Max Watts:
Avg Watts: 207 ( with 0s)
WR Power
Work
Max Speed: 72.1 kph
Avg Speed: 27.0 kph
Pace: 00:02:13
Moving Pace: 00:02:13
Max Cadence: 109 rpm
Min Cadence: 51 rpm
Avg Cadence: 81 rpm
Max HR: 171 bpm
Min HR: 99 bpm
Avg HR: 148 bpm
Heartrate zones:
Zone 1: 7 minutes
Zone 2: 4 minutes
Zone 3: 32 minutes
Zone 4: 9 minutes
Zone 5: 0 minutes
  • 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

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  • Google Earth (.kml)
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