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7 dec 2019 20:38

2019-12-07-Zwift-Ride6-TriAcademy-4MinutePower

Leveled up and finished off the Tri Academy bike workouts pedaling around old London town. This was a set of 4-minute endurance interval waves around FTP, half- and full-Ironman intensities, with a 4-minute free ride conclusion. Held an average 205W in the free ride while groovin' to the music. Pretty happy with that. Forgot to start the Garmin while getting getting Zwift going until about 7 minutes into the warm-up, so I tacked about that much time onto the end after exiting Zwift to keep both data sets comparable.

Leveled up and finished off the Tri Academy bike workouts pedaling around old London town. This was a set of 4-minute endurance interval waves around FTP, half- and full-Ironman intensities, with a 4-minute free ride conclusion. Held an average 205W in the free ride while groovin' to the music. Pretty happy with that. Forgot to start the Garmin while getting getting Zwift going until about 7 minutes into the warm-up, so I tacked about that much time onto the end after exiting Zwift to keep both data sets comparable.
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By: vneedham
Distance: 14,7 mi.
Selected: 14,7 mi.
Moving Time: 00:57:04
Gear: 2017 Orbea Orca
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Page Views: 6
Departed: 7 dec 2019 20:38
Distance: 14,7 mi.
Selected distance: 14,7 mi.
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 00:57:04
Selection Duration: 3424
Moving Time: 00:57:04
Selection Moving Time: 00:57:04
Stopped Time: 00:00:00
Calories: 459
Max Watts:
Avg Watts: 140 ( with 0s)
WR Power
Work
Max Speed: 21,8 mph
Avg Speed: 15,5 mph
Pace: 00:03:52
Moving Pace: 00:03:52
Max Cadence: 102 rpm
Min Cadence: 59 rpm
Avg Cadence: 80 rpm
Max HR: 193 bpm
Min HR: 128 bpm
Avg HR: 148 bpm
Heartrate zones:
Zone 2: 11 minuten
Zone 3: 33 minuten
Zone 4: 10 minuten
Zone 5: 1 minuut
Zone 1: 0 minuten

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

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