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Aug 15, 2019, 10:12 pm

2019-08-15-Zwift-Academy-3-20secSprints

Zwift Academy 2019 Workout #3: 20sec Power Duration was not nearly so bad as that killer workout #2 or the race up the volcano. This workout gave you plenty of recovery time between hammering sprints, and it suited me. My power curve needed some short high-power intervals, and it looks much better now. Somewhat curiously, the overall performance metric numbers are not all that different between this sprint workout and the deadly race sim, but the distribution of effort was much different. Maybe that means I need to work on intermediate near-FTP efforts and not sprints?

Zwift Academy 2019 Workout #3: 20sec Power Duration was not nearly so bad as that killer workout #2 or the race up the volcano. This workout gave you plenty of recovery time between hammering sprints, and it suited me. My power curve needed some short high-power intervals, and it looks much better now. Somewhat curiously, the overall performance metric numbers are not all that different between this sprint workout and the deadly race sim, but the distribution of effort was much different. Maybe that means I need to work on intermediate near-FTP efforts and not sprints?
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By: vneedham
Distance: 13.1 mi
Selected: 13.1 mi
Moving Time: 01:00:02
Gear: 2017 Orbea Orca
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Page Views: 51
Departed: Aug 15, 2019, 10:12 pm
Distance: 13.1 mi
Selected distance: 13.1 mi
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:00:02
Selection Duration: 3602
Moving Time: 01:00:02
Selection Moving Time: 01:00:02
Stopped Time: 00:00:00
Calories: 438
Max Watts:
Avg Watts: 127 ( with 0s)
WR Power
Work
Max Speed: 31.4 mph
Avg Speed: 13.1 mph
Pace: 00:04:34
Moving Pace: 00:04:34
Max Cadence: 125 rpm
Min Cadence: 28 rpm
Avg Cadence: 76 rpm
Max HR: 162 bpm
Min HR: 106 bpm
Avg HR: 132 bpm
Heartrate zones:
Zone 1: 17 minutes
Zone 2: 29 minutes
Zone 3: 8 minutes
Zone 4: 1 minute
Zone 5: 0 minutes

Time spent at or above each speed
Average grade at each speed

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