Public Activity Details - Thomas Luckner

Cycling Summary

Indoor-SMART - Bow Down (Makuri 40)

Mon, Jan 2, 2023 8:19 AM

Rating: Tough

This MIXED MODE workout is based on protocol from Filippo Vaccari and colleagues in a 2020 paper titled "High‐intensity decreasing interval training (HIDIT) increases time above 90% V̇O2peak". The idea is to use long intervals to drop your MPA (and bring VO2 up to ~90% of VO2max), then continue to keep VO2max elevated using short intervals with short recoveries. In theory, you can (should) continue with the 30-20 intervals in SLOPE mode as long as you can. When you've had enough, skip ahead to the cooldown or pedal easy and call it a day. Author: Scott Steele
kg
Weight
3.5 W/kg
10 Minute W/kg
07:37
Focus Duration
GC Specialist
Focus
00:11
Maximal Effort Time
Mixed
Specificity
Period
167
513
Power (W)
36.6
62.1
Speed (km/h)
81
104
Cadence (rpm)
133
166
Heart Rate (bpm)
47.37
Distance (km)
0
Elevation Gain (m)
781
Work (kJ)
197
Equiv Power (W)
121
Strain Score (XSS)
859
Calories (kCal)
43
Fat (grams)
107
Carbs (grams)
Fitness Signature
In Watts.
In kJ.
In Watts.