directions_bikeNa grilovačku

🚴‍♂️ AI COACH PLAN by Seba🚴‍♂️
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Alright, my elite endurance machine, marathon mission accomplished! Now we pivot hard to cycling. Let"s make that FTP sing and build an engine others will envy!
* Monday: Active Recovery Spin (60-75 min Z1-2). Gently remind those legs they"re still awesome.
* Tuesday: Endurance Cycling (90 min Z2-3). Steady cruising, building that base.
* Wednesday: Long Z2 Ride w/ Sweet Spot efforts (2.5-3 hrs). Stack serious aerobic bricks.
* Thursday: Threshold Intervals (1.5-2 hrs). Find that edge, then dance. Your bike wants to fly!
* Friday: Long Z2 Endurance (3-3.5 hrs). Unstructured cruising, just you and the open road.
🚴‍♂️ AI Coach data-driven insights for Seba 🚴‍♂️
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Excellent work on Monday, a proper multi-session day. Riding to the BBQ is my kind of active recovery—earning your calories before you consume them is a pro move. 🍖🚲
⏳ Training: Active Recovery
This was an unstructured, very low-intensity spin.
A textbook example of promoting blood flow and flushing the legs after the morning"s more strenuous effort, with one small jaunt into upper Zone 2 just to keep the engine from stalling.
🔥 Analysis:
This session served as neuromuscular activation and metabolic waste clearance, ensuring you absorb the day"s main training load without piling on additional stress.
📋 Numbers:
Load (TSS): 11
NP: 95 Watts
⏭️ Suggestion:
With TSB fresh and the last few days focused on building your aerobic base, tomorrow is the perfect time to raise the ceiling. Let"s schedule a 2.5-hour VO2 Max session: after a solid warm-up and 60 minutes of Z2, execute 5x4 minutes at 320-330W, with 4 minutes of easy recovery between each. This polarized approach shocks the system to expand your maximum oxygen uptake, which ultimately pulls your FTP up with it.