Cycling - turbo 1:02:37
ahr:112 max:143
https://www.trainerroad.com/cycling/rides/11046827...
Spencer is 5x3-minute VO2max repeats at 120% FTP with 3-minute recoveries between intervals.
However I had to tone down the intervals to 85-90% of the intended power as my legs are still tired from the weekend.
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|
| 0 | Coasting | 00:00:08 | 00:00:08 | 0.2% | 0 | 0 |
| 1 | Active Recovery | 00:37:04 | 00:37:04 | 59.2% | 1 | 117 |
| 2 | Endurance | 00:04:49 | 00:04:49 | 7.7% | 117 | 161 |
| 3 | Tempo | 00:00:09 | 00:01:20 | 0.2% | 161 | 187 |
| | Sweet Spot | 00:01:11 | | 1.9% | 187 | 201 |
| 4 | Threshold | 00:13:05 | 00:13:05 | 20.9% | 201 | 225 |
| 5 | VO2 Max | 00:03:34 | 00:06:11 | 5.7% | 225 | 257 |
| | Anaerobic | 00:02:37 | | 4.2% | 257 | 3000 |
