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Bicykel
directions_bikePowered by pain and poor judgment
🚴♂️ AI Coach data-driven insights for Seba 🚴♂️
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Stellar 73-minute session harvesting 6 PRs and 14 achievements! You beautifully crushed those VO2Max intervals despite the humidity and heavy legs. Outstanding grit! 🔥🚀
⏳ Training: VO2Max
5x3min VO2Max intervals at ~310-332W (107-114% FTP) with 3-4min active recovery. The NP of 229W over 73 minutes clearly highlights the intense >320W work blocks, delivering a potent aerobic stimulus despite your surprisingly low RPE of 5.
🔥 Analysis:
This severe-intensity interval structure forcefully expands your maximum oxygen uptake and stroke volume, essentially pulling your FTP ceiling higher from the top down.
📋 Numbers:
Load (TSS): 75
NP: 229 Watts
Work: 886 kJ
🍎 Nutrition & Recovery:
You burned 886kcal; aim for 60g carbs/hr during. Rebuild your 72.5kg frame with ~30g protein: Greek yogurt, whey scoop, and honey. Perfection! 🍯
⏭️ Suggestion:
Since you"re crunched for time, knock out your weekly 5km Z2 run (~140bpm). It maintains running economy and bone density without cannibalizing cycling recovery from today"s VO2Max fireworks. 🏃♂️
bar_chartŠtatistiky
| Priemer | Max | |
|---|---|---|
| Rýchlosť | 33,0 km/h | 60,3 km/h |
| Výkon | 203 W | 485 W |
| Kadencia | 71 rpm | - |
| Tepová frekvencia | 141 bpm | 178 bpm |
| Energetický výdaj | 980 kcal |
cloudPodmienky
| Priemerná teplota | 23 °C |
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