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Jan 13, 2026, 1:23 pm

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.

ā­ 528 XP | šŸš€ level 56 | šŸš² SWI Leve | šŸ“ ridden in šŸ‡©šŸ‡Ŗ | šŸŒ 32/72 travel progress | https://rouvy.com/world

ā—¾ļø 13, January Training status ā—¾ļø
šŸ˜… Slightly overtrained (762)
šŸŒ³ Fitness 93, Fatigue 104, Balance -11

ā—¾ļø Ride Summary ā—¾ļø
šŸ— Sweet Spot Training (moderate intensity)
šŸ·ļø Enhanced FTP, Carbs metabolism
šŸ“Š RP 223, Int 0.93, Vol 123
āœØ Recovery time 27 hour

ā—¾ļø Peak power ā—¾ļø
āš” 15sec 359w (73%)
āš” 1min 354w (93%)
āš” 2min 316w (93%)
āš” 5min 274w (91%)
āš” 10min 251w (100%)
āš” 20min 240w (99%)
āš” 40min 229w (100%) šŸ† PR
āš” 1hour 224w (98%)

ā—¾ļø Power zone ā—¾ļø
āšŖ 1zone 12% (+3%)
šŸ”µ 2zone 9% (-16%)
šŸŸ¢ 3zone 27% (-16%)
šŸŸ” 4zone 44% (+31%)
šŸŸ  5zone 1% (-6%)
šŸ”“ 6zone 7% (+4%)
ā­• 7zone 0%

ā—¾ļø Heartrate zone ā—¾ļø
šŸ¤ 1zone 1%
šŸ’™ 2zone 10%
šŸ’š 3zone 11%
šŸ’› 4zone 70%
šŸ§” 5zone 9%

ā—¾ļø Anaerobic work ā—¾ļø
šŸ•Æļø Matches 7.3
āŒ› AWC duration 7m 14s
šŸ‹ AWC energy 38.1kJ
šŸ”‹ Maximum discharge 75.6%

ā—¾ļø Energy metabolism ā—¾ļø
šŸ”„ Calories burned 1074
šŸ§€ Fat 28.1%
šŸž Carb 71.9%
ā² 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. ā­ 528 XP | šŸš€ level 56 | šŸš² SWI Leve | šŸ“ ridden in šŸ‡©šŸ‡Ŗ | šŸŒ 32/72 travel progress | https://rouvy.com/world ā—¾ļø 13, January Training status ā—¾ļø šŸ˜… Slightly overtrained (762) šŸŒ³ Fitness 93, Fatigue 104, Balance -11 ā—¾ļø Ride Summary ā—¾ļø šŸ— Sweet Spot Training (moderate intensity) šŸ·ļø Enhanced FTP, Carbs metabolism šŸ“Š RP 223, Int 0.93, Vol 123 āœØ Recovery time 27 hour ā—¾ļø Peak power ā—¾ļø āš” 15sec 359w (73%) āš” 1min 354w (93%) āš” 2min 316w (93%) āš” 5min 274w (91%) āš” 10min 251w (100%) āš” 20min 240w (99%) āš” 40min 229w (100%) šŸ† PR āš” 1hour 224w (98%) ā—¾ļø Power zone ā—¾ļø āšŖ 1zone 12% (+3%) šŸ”µ 2zone 9% (-16%) šŸŸ¢ 3zone 27% (-16%) šŸŸ” 4zone 44% (+31%) šŸŸ  5zone 1% (-6%) šŸ”“ 6zone 7% (+4%) ā­• 7zone 0% ā—¾ļø Heartrate zone ā—¾ļø šŸ¤ 1zone 1% šŸ’™ 2zone 10% šŸ’š 3zone 11% šŸ’› 4zone 70% šŸ§” 5zone 9% ā—¾ļø Anaerobic work ā—¾ļø šŸ•Æļø Matches 7.3 āŒ› AWC duration 7m 14s šŸ‹ AWC energy 38.1kJ šŸ”‹ Maximum discharge 75.6% ā—¾ļø Energy metabolism ā—¾ļø šŸ”„ Calories burned 1074 šŸ§€ Fat 28.1% šŸž Carb 71.9% ā² Fat loss 32.5g --- Insights by Riduck ---
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By: GoustiFruit ā“‹
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: 3
Departed: Jan 13, 2026, 1:23 pm
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 minutes
Zone 2: 6 minutes
Zone 3: 55 minutes
Zone 4: 9 minutes
Zone 5: 0 minutes
  • FIT Course

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

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    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.

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