Road Bike (mod bike) 1:30:00 [3] 31.0 mi (20.7 mph)
ahr:120 max:156
Dade +4 is three sets of 3x2.5-minute VO2max repeats at 120% FTP followed by 25 minutes at 65% FTP.
2.5 minutes of recovery fall between Intervals and 5 minutes of easy spinning separate each set.
Not a very good workout, I assumed today's ride was going to be my easy day like last week, big mistake running this morning and weight training previous day (legs). I should have ran after my ride today and back off weights by about 40-50% previous day to have fresher legs. Right from the start I new this was going to be rough each interval. My target was 352 for each interval, closes I got was 344, 326, 326, 319, 312, 311, 314, 310, 311. I will make sure to read my workout prior day so I know what I'm in for......
01:30:00
DURATION
101 / 115
TSS®
0.82 / 0.88
IF®
1107 / 1145
kJ (Cal)
241
NP®
205
POWER
120
HR
91
CADENCE
294
FTP
Name Time Power NP HR Cadence
Name Time Power NP HR Cadence
Workout 01:30:00 205 / 212 241 120 91
Endurance 1 00:03:00 190 / 191 188 110 94
VO2 Max 1 00:01:00 331 / 352 320 118 107
VO2 Max 2 00:01:00 334 / 352 317 139 109
VO2 Max 3 00:02:30 344 / 352 341 147 99
VO2 Max 4 00:02:30 326 / 352 329 143 98
VO2 Max 5 00:02:30 326 / 352 326 125 98
VO2 Max 6 00:02:30 319 / 352 317 111 97
VO2 Max 7 00:02:30 312 / 352 312 107 97
VO2 Max 8 00:02:30 311 / 352 310 96 96
Active Recovery 1 00:05:00 150 / 149 153 116 86
VO2 Max 9 00:02:30 314 / 352 314 85 96
VO2 Max 10 00:02:30 310 / 352 309 103 96
VO2 Max 11 00:02:30 311 / 352 309 112 96
Endurance 2 00:25:00 192 / 191 192 128 88