TEMPO 5X12 ZONE 3  

17 July 2019"Excellent ride "
Calendar1  
Ride Stats
Total Time01:33:36
Moving Time01:33:20 (99.7 %)
Distance51.604km
Total Energy1305kJ or 312kCal
Altitude Change


152.6m
max:155.6m
min:3m
Av Temp0C
Strava kudos     0     achievements     1
TSS97.4
IF0.79
NP253W
MetricAverageMax
Power232.4W963W
HR139.1bpm163bpm
Speed33.08kph77.76kph
Cadence93.7rpm132rpm
 FTP is set to: 320W
Ride StatsMetrics
Total Time01:33:36 TSS97.4
 FTP is set to: 320W
Moving Time01:33:20 (99.7 %) IF0.79
Distance51.604km NP253W
Total Energy1305kJ or 312kCal
AverageMax
Power232.4W963W
HR139.1bpm163bpm
Speed33.08kph77.76kph
Cadence93.7rpm132rpm
Altitude Change


152.6m
max:155.6m
min:3m
Av Temp0C
Strava kudos     0     achievements     1
    Hide/show lines:  
Time
HR/W/rpm/alt/spd/wbal
wbal remaining %
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17 Jul
00:10
00:20
00:30
00:40
00:50
01:00
01:10
01:20
01:30

Heart rate
Heart Rate/ bpm
Time/ s
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160

Power
Power/ W
Time/ s
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Heart Rate Time in Zones
Zone
Time/ s
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0
2
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6

Power Time in Zones
Zone
Time/ s
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0
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6

Graph info: Highlight or pinch an area to zoom in. Shift-click to move left and right. Double-click to return to full graph.
Excellent ride
You did the training exactly as asked.
This was the training I gave: Training given today: 5x12min low zone 3 overunders.
Training given today: 5x12min low zone 3 overunders









Comments
 




Zone Info

    Hide/show lines:  
Time
HR/W/rpm/alt/spd
wbal remaining %
0
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0
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17 Jul
00:10
00:20
00:30
00:40
00:50
01:00
01:10
01:20
01:30
The zones
Zone 7
Sprint
Zone 6
Anaerobic Capacity
Zone 5
VO2
Zone 4
Threshold
Zone 3
Tempo
Zone 2
Endurance
Zone 1
Recovery/Endurance
Zone 0
Resting



Zone 4 upwards - VO2
IntervalTimeSpeedPower/WHeart Rate/bpmCadence/rpm
DurationStartMaxAvgMaxMinAvgMaxMinAvgMaxMinIFNP
100:00:5800:48:3046.8300W306W304W1491551489610094--
200:01:0100:52:2842.84300W306W304W1511551509610095--
300:01:0100:56:2955.44300W306W301W152158152939792--
400:00:2901:03:5962.28390W407W369W1491581519610298--
500:00:3201:07:5829.16393W407W404W1531621549610297--
600:00:2901:12:0030.96391W406W402W1551631599810798--
Total00:04:30
Zone 3 Tempo
IntervalTimeSpeedPower/WHeart Rate/bpmCadence/rpm
DurationStartMaxAvgMaxMinAvgMaxMinAvgMaxMinIFNP
100:12:0600:15:2677.76272W276W70W1451491149613289--
200:11:5700:30:3358.68276W285W267W1481541199610589--
300:03:0100:45:2944.28268W270W268W1411491199610292--
400:03:0000:49:2877.76268W270W268W152156151969993--
500:03:0000:53:2945268W271W268W152157149949987--
600:03:2901:00:3053.28263W265W263W1441511209610293--
700:03:3001:04:2857.6263W265W263W1551611529510191--
800:03:3001:08:3025.92263W268W262W1581631538910471--
900:11:5501:15:3377.76276W285W267W1571631239610179--
Total00:55:28
Zone 2 intervals - Endurance
IntervalTimeSpeedPower/WHeart Rate/bpmCadence/rpm
DurationStartMaxAvgMaxMinAvgMaxMinAvgMaxMinIFNP
100:00:5100:02:2939.96162W205W132W9610491747870--
200:00:2200:03:4944.28173W216W139W99105103768078--
300:03:1100:10:1157.24195W249W176W116120109929985--
400:03:0001:27:2855.8202W211W151W146162138829766--
500:00:3701:33:0019.44150W242W0W11212210550610--
Total00:08:01
Zone 1 intervals - Easy
IntervalTimeSpeedPower/WHeart Rate/bpmCadence/rpm
DurationStartMaxAvgMaxMinAvgMaxMinAvgMaxMinIFNP
100:02:2900:00:0032.7683W169W0W81917373930--
200:00:2900:03:2048.96156W176W144W101105104757977--
300:06:0000:04:1149.32161W166W123W10611199889577--
400:02:0400:13:2227170W963W164W1131191119613293--
500:03:0100:27:3239.96149W151W113W12514911810110695--
600:02:5900:42:3023.04149W151W149W1261521179910394--
700:03:0000:57:3048.24149W178W76W1301581189610383--
800:03:0401:12:2938.88149W151W150W1351631229510487--
900:02:3201:30:2839.2471W162W44W111138102859354--
Total00:25:38

Mean Maximal Power

Mean Maximal Power
Time
Power/ W
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4
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9000
20000


Best 00:01DateAvg Power
Today's17 Jul 2019963W
Best ever17 Jul 20191237W
Best 00:02DateAvg Power
Today's17 Jul 2019701W
Best ever17 Jul 20191190W
Best 00:03DateAvg Power
Today's17 Jul 2019531W
Best ever17 Jul 20191154W
Best 00:04DateAvg Power
Today's17 Jul 2019446W
Best ever17 Jul 20191108W
Best 00:05DateAvg Power
Today's17 Jul 2019407W
Best ever17 Jul 20191068W
Best 00:06DateAvg Power
Today's17 Jul 2019407W
Best ever17 Jul 20191043W
Best 00:07DateAvg Power
Today's17 Jul 2019407W
Best ever17 Jul 20191043W
Best 00:08DateAvg Power
Today's17 Jul 2019407W
Best ever17 Jul 20191034W
Best 00:09DateAvg Power
Today's17 Jul 2019406W
Best ever17 Jul 2019995W
Best 00:10DateAvg Power
Today's17 Jul 2019406W
Best ever17 Jul 2019973W
Best 00:15DateAvg Power
Today's17 Jul 2019406W
Best ever17 Jul 2019906W
Best 00:20DateAvg Power
Today's17 Jul 2019406W
Best ever17 Jul 2019837W
Best 00:30DateAvg Power
Today's17 Jul 2019406W
Best ever17 Jul 2019700W
Best 00:40DateAvg Power
Today's17 Jul 2019378W
Best ever17 Jul 2019621W
Best 00:50DateAvg Power
Today's17 Jul 2019355W
Best ever17 Jul 2019556W
Best 01:00DateAvg Power
Today's17 Jul 2019340W
Best ever17 Jul 2019531W
Best 01:30DateAvg Power
Today's17 Jul 2019315W
Best ever17 Jul 2019470W
Best 02:00DateAvg Power
Today's17 Jul 2019302W
Best ever17 Jul 2019441W
Best 03:00DateAvg Power
Today's17 Jul 2019289W
Best ever17 Jul 2019421W
Best 04:00DateAvg Power
Today's17 Jul 2019283W
Best ever17 Jul 2019406W
Best 05:00DateAvg Power
Today's17 Jul 2019293W
Best ever17 Jul 2019380W
Best 07:30DateAvg Power
Today's17 Jul 2019283W
Best ever17 Jul 2019363W
Best 10:00DateAvg Power
Today's17 Jul 2019285W
Best ever17 Jul 2019351W
Best 13:20DateAvg Power
Today's17 Jul 2019269W
Best ever17 Jul 2019338W
Best 15:00DateAvg Power
Today's17 Jul 2019261W
Best ever17 Jul 2019337W
Best 20:00DateAvg Power
Today's17 Jul 2019262W
Best ever17 Jul 2019337W
Best 30:00DateAvg Power
Today's17 Jul 2019258W
Best ever17 Jul 2019329W
Best 01:00:00DateAvg Power
Today's17 Jul 2019255W
Best ever17 Jul 2019319W
Best 02:00:00DateAvg Power
Today's17 Jul 20190W
Best ever17 Jul 2019288W
Best 03:00:00DateAvg Power
Today's17 Jul 20190W
Best ever17 Jul 2019185W
Best 06:00:00DateAvg Power
Today's17 Jul 20190W
Best ever17 Jul 2019103W

Fatigue Form Fitness

-40
-20
0
20
40
60
80
100
120
Aug 2019
Sep 2019
Oct 2019
Nov 2019
Dec 2019
Jan 2020
Feb 2020
Mar 2020
Apr 2020
May 2020
Jun 2020
Jul 2020
Aug 2020
Sep 2020

FATIGUE
today
93.09
FORM
today
-13.44
FITNESS
today
79.65

 Pink   Fatigue is the pink line (ATL Acute Training Load), which shows how hard your training has been today. Higher means more fatigue.
 Yellow   Form is the yellow line (TSB Training Stress Balance). If below -20 then you are training well and tiring yourself as intended. Below -40
is usually too much load, so back off a bit.
Before big races it is advised to rest so that the yellow line rises above zero.
In general, we want to stay out of the -10 to to +10 range, as your fitness won't be improving.

 Blue   Fitness is the blue line, (CTL Cumulative Training Load). Higher means more load, so more fitness built.

Note: actual recorded training is used for calculations before today, and planned training is used to estimate for the future.

Whilst this chart is a useful guide, please don't follow it too closely. The fatigue from hard power workouts and races is not adequately reflected.
Resting will improve performance, even though it makes the blue fitness line drop. You're not getting less fit, you're resting for peak performance!

Highlight to zoom, shift-click to drag left and right


Distance / KM

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21 Jul
28 Jul
04 Aug
11 Aug
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25 Aug
01 Sep
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29 Sep
X
X


This shows the distance you have covered.
Highlight to zoom, shift-click to drag left and right


Training Hours

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Aug 2019
Sep 2019
Oct 2019
Nov 2019
Dec 2019
Jan 2020
Feb 2020
Mar 2020
Apr 2020
May 2020
Jun 2020
Jul 2020
Aug 2020
Sep 2020
X


This shows the training hours in your program.
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