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Jan 7, 2026, 1:44 pm

ROUVY - Compressed Towers 3.0

⭐ 354 XP | 🚀 level 56 | 🚲 SWI Leve | 📍 ridden in 🇦🇹 | 🌍 31/71 travel progress | https://rouvy.com/world

◾️ 7, January Training status ◾️
😄 Gradually improving (561)
🌳 Fitness 93, Fatigue 94, Balance -1

◾️ Ride Summary ◾️
🐺 VO2Max Training (medium-high intensity)
🏷️ Maximal Oxygen uptake, Attack+Chase
📊 RP 223, Int 0.93, Vol 82
✨ Recovery time 18 hour

◾️ Peak power ◾️
⚡ 15sec 309w (63%)
⚡ 1min 275w (72%)
⚡ 2min 258w (76%)
⚡ 5min 253w (84%)
⚡ 10min 239w (95%)
⚡ 20min 234w (97%)
⚡ 40min 228w (99%)

◾️ Power zone ◾️
⚪ 1zone 13% (+4%)
🔵 2zone 28% (+3%)
🟢 3zone 5% (-40%)
🟡 4zone 41% (+29%)
🟠 5zone 3% (-3%)
🔴 6zone 11% (+9%)
⭕ 7zone 0%

◾️ Heartrate zone ◾️
🤍 1zone 1%
💙 2zone 13%
💚 3zone 22%
💛 4zone 53%
🧡 5zone 11%

◾️ Anaerobic work ◾️
🕯️ Matches 6.7
⌛ AWC duration 18m 36s
🏋 AWC energy 28.9kJ
🔋 Maximum discharge 65%

◾️ Energy metabolism ◾️
🔥 Calories burned 704
🧀 Fat 31.8%
🍞 Carb 68.2%
⏲ Fat loss 24.1g

--- Insights by Riduck ---

⭐ 354 XP | 🚀 level 56 | 🚲 SWI Leve | 📍 ridden in 🇦🇹 | 🌍 31/71 travel progress | https://rouvy.com/world ◾️ 7, January Training status ◾️ 😄 Gradually improving (561) 🌳 Fitness 93, Fatigue 94, Balance -1 ◾️ Ride Summary ◾️ 🐺 VO2Max Training (medium-high intensity) 🏷️ Maximal Oxygen uptake, Attack+Chase 📊 RP 223, Int 0.93, Vol 82 ✨ Recovery time 18 hour ◾️ Peak power ◾️ ⚡ 15sec 309w (63%) ⚡ 1min 275w (72%) ⚡ 2min 258w (76%) ⚡ 5min 253w (84%) ⚡ 10min 239w (95%) ⚡ 20min 234w (97%) ⚡ 40min 228w (99%) ◾️ Power zone ◾️ ⚪ 1zone 13% (+4%) 🔵 2zone 28% (+3%) 🟢 3zone 5% (-40%) 🟡 4zone 41% (+29%) 🟠 5zone 3% (-3%) 🔴 6zone 11% (+9%) ⭕ 7zone 0% ◾️ Heartrate zone ◾️ 🤍 1zone 1% 💙 2zone 13% 💚 3zone 22% 💛 4zone 53% 🧡 5zone 11% ◾️ Anaerobic work ◾️ 🕯️ Matches 6.7 ⌛ AWC duration 18m 36s 🏋 AWC energy 28.9kJ 🔋 Maximum discharge 65% ◾️ Energy metabolism ◾️ 🔥 Calories burned 704 🧀 Fat 31.8% 🍞 Carb 68.2% ⏲ Fat loss 24.1g --- Insights by Riduck ---
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By: GoustiFruit Ⓥ
Distance: 19.7 km
Selected: 19.7 km
Moving Time: 00:56:59
Gear: VAN RYSEL ULTRA RCR CF Ultegra
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Page Views: 10
Departed: Jan 7, 2026, 1:44 pm
Distance: 19.7 km
Selected distance: 19.7 km
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 00:56:59
Selection Duration: 3419
Moving Time: 00:56:59
Selection Moving Time: 00:56:59
Stopped Time: 00:00:00
Calories: 672
Max Watts:
Avg Watts: 206 ( with 0s)
WR Power
Work
Max Speed: 72.1 kph
Avg Speed: 20.8 kph
Pace: 00:02:53
Moving Pace: 00:02:53
Max Cadence: 117 rpm
Min Cadence: 58 rpm
Avg Cadence: 82 rpm
Max HR: 165 bpm
Min HR: 95 bpm
Avg HR: 145 bpm
Heartrate zones:
Zone 1: 9 minutes
Zone 2: 5 minutes
Zone 3: 24 minutes
Zone 4: 10 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

    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

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