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13 jan 2026 13:23

ROUVY - SMART - Firestarter 3

Horrible.

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.

⭐ 528 XP | 🚀 level 56 | 🚲 SWI Leve | 📍 ridden in 🇩🇪 | 🌍 32/72 travel progress | https://rouvy.com/world

◾️ 13, January Training status ◾️
😅 Slightly overtrained (762)
🌳 Fitness 93, Fatigue 104, Balance -11

◾️ Ride Summary ◾️
🐗 Sweet Spot Training (moderate intensity)
🏷️ Enhanced FTP, Carbs metabolism
📊 RP 223, Int 0.93, Vol 123
✨ Recovery time 27 hour

◾️ Peak power ◾️
⚡ 15sec 359w (73%)
⚡ 1min 354w (93%)
⚡ 2min 316w (93%)
⚡ 5min 274w (91%)
⚡ 10min 251w (100%)
⚡ 20min 240w (99%)
⚡ 40min 229w (100%) 🏆 PR
⚡ 1hour 224w (98%)

◾️ Power zone ◾️
⚪ 1zone 12% (+3%)
🔵 2zone 9% (-16%)
🟢 3zone 27% (-16%)
🟡 4zone 44% (+31%)
🟠 5zone 1% (-6%)
🔴 6zone 7% (+4%)
⭕ 7zone 0%

◾️ Heartrate zone ◾️
🤍 1zone 1%
💙 2zone 10%
💚 3zone 11%
💛 4zone 70%
🧡 5zone 9%

◾️ Anaerobic work ◾️
🕯️ Matches 7.3
⌛ AWC duration 7m 14s
🏋 AWC energy 38.1kJ
🔋 Maximum discharge 75.6%

◾️ Energy metabolism ◾️
🔥 Calories burned 1074
🧀 Fat 28.1%
🍞 Carb 71.9%
⏲ Fat loss 32.5g

--- Insights by Riduck ---

Horrible. 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. ⭐ 528 XP | 🚀 level 56 | 🚲 SWI Leve | 📍 ridden in 🇩🇪 | 🌍 32/72 travel progress | https://rouvy.com/world ◾️ 13, January Training status ◾️ 😅 Slightly overtrained (762) 🌳 Fitness 93, Fatigue 104, Balance -11 ◾️ Ride Summary ◾️ 🐗 Sweet Spot Training (moderate intensity) 🏷️ Enhanced FTP, Carbs metabolism 📊 RP 223, Int 0.93, Vol 123 ✨ Recovery time 27 hour ◾️ Peak power ◾️ ⚡ 15sec 359w (73%) ⚡ 1min 354w (93%) ⚡ 2min 316w (93%) ⚡ 5min 274w (91%) ⚡ 10min 251w (100%) ⚡ 20min 240w (99%) ⚡ 40min 229w (100%) 🏆 PR ⚡ 1hour 224w (98%) ◾️ Power zone ◾️ ⚪ 1zone 12% (+3%) 🔵 2zone 9% (-16%) 🟢 3zone 27% (-16%) 🟡 4zone 44% (+31%) 🟠 5zone 1% (-6%) 🔴 6zone 7% (+4%) ⭕ 7zone 0% ◾️ Heartrate zone ◾️ 🤍 1zone 1% 💙 2zone 10% 💚 3zone 11% 💛 4zone 70% 🧡 5zone 9% ◾️ Anaerobic work ◾️ 🕯️ Matches 7.3 ⌛ AWC duration 7m 14s 🏋 AWC energy 38.1kJ 🔋 Maximum discharge 75.6% ◾️ Energy metabolism ◾️ 🔥 Calories burned 1074 🧀 Fat 28.1% 🍞 Carb 71.9% ⏲ Fat loss 32.5g --- Insights by Riduck ---
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By: GoustiFruit Ⓥ
Distance: 53,9 km
Selected: 53,9 km
Moving Time: 01:25:18
Gear: VAN RYSEL ULTRA RCR CF Ultegra
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Page Views: 6
Departed: 13 jan 2026 13:23
Distance: 53,9 km
Selected distance: 53,9 km
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:25:18
Selection Duration: 5118
Moving Time: 01:25:18
Selection Moving Time: 01:25:18
Stopped Time: 00:00:00
Calories: 1023
Max Watts:
Avg Watts: 209 ( with 0s)
WR Power
Work
Max Speed: 72,0 kph
Avg Speed: 37,9 kph
Pace: 00:01:35
Moving Pace: 00:01:35
Max Cadence: 114 rpm
Min Cadence: 52 rpm
Avg Cadence: 82 rpm
Max HR: 171 bpm
Min HR: 88 bpm
Avg HR: 149 bpm
Heartrate zones:
Zone 1: 5 minuten
Zone 2: 6 minuten
Zone 3: 55 minuten
Zone 4: 9 minuten
Zone 5: 0 minuten
  • 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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    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)
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    Wahoo Elemnt & Bolt
    Garmin Edge 800
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