directions_bikeWaiting for the new kit

🚴‍♂️ AI Coach data-driven insights for Seba 🚴‍♂️
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Way to execute when the legs are heavy and the air is practically soup! Snagging a PR while swimming through 80% humidity and completing a 4-day block is a testament to your grit. You asked those legs for 5x3-minute efforts, and they delivered beautifully above your 290W FTP, right into the pain cave. Let"s dig in.
⏳ Training: VO2max Intervals (5 x 3 min @ 107-114% FTP)
🔥 Analysis: Repeated bouts at this supra-threshold intensity maximize cardiac stroke volume and stroke oxygen uptake, effectively raising your physiological "ceiling" to allow further FTP growth.
📋 Numbers: Load: 95 | NP: 209W | Work: 1143kJ
🍎 Nutrition & Recovery: To replenish 1143kJ and hit your ~30g protein target (ideal for your 71.25kg frame), blend a post-workout smoothie with 1 scoop of whey protein, a banana, and a cup of tart cherry juice to combat that heavy-leg inflammation.
⏭️ Suggestion: Since you"re bike- and run-free for the next six days, embrace tomorrow"s glorious 30°C weather with a long, brisk walk to flush those heavy legs and maintain baseline aerobic efficiency.