directions_bikeIntervals, MTBIKER shop and urban bike paths

🚴‍♂️ AI Coach data-driven insights for Seba 🚴‍♂️
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Excellent work smashing out those intervals amidst a shop run and city paths; that"s 99 minutes of focused chaos, bagging 6 PRs and 11 trophies along the way! 🏆💥
⏳ Training: VO2 Max
This was a textbook 8x2min VO2 Max session with short recoveries, targeting powers from 320-346W (110-119% FTP). The execution was solid, pushing deep into the red to expand your aerobic capacity where it counts.
🔥 Analysis:
This workout specifically stressed your cardiovascular system to increase maximal oxygen uptake and improve your ability to buffer the nasty byproducts of going hard.
📋 Numbers:
Load (TSS): 88
NP: 213 Watts
Work: 1073 kJ
🍎 Nutrition & Recovery:
For a 99-minute high-intensity effort burning over 1000 kcal, you should have aimed for 50-60g of carbs per hour to keep the engine firing on all cylinders. Post-ride, let"s silence those screaming muscles. Refuel with a 71kg-athlete-approved serving of smoked salmon and two scrambled eggs on a large slice of whole-grain sourdough toast. This hits your ~30g protein target and replenishes glycogen without being a culinary chore.
⏭️ Suggestion:
After today"s VO2 Max punishment and considering your TSB is dipping, tomorrow is for Z2 Endurance: 120-150 minutes at 160-190W. This low-intensity stimulus is non-negotiable; it builds mitochondrial density to actually *use* the massive oxygen pipeline you just built.