no idea, I only heard third hand yesterday.
Did 1 Chancellor to the top as a warm up (238w norm avg) then went downhill to a certain point and did 5x5min from that point around 250-260w
First few were badly paced, started too hard but the distance is right for 4-5mins.
Interval 1:
Duration: 14:11
Work: 201 kJ
TSS: 27.7 (intensity factor 1.082)
Norm Power: 238
VI: 1.01
Pw:HR: 5.4%
Pa:HR: -10.8%
Distance: 2.136 mi
Min Max Avg
Power: 0 402 237 watts
Heart Rate: 143 177 165 bpm
Cadence: 50 177 66 rpm
Speed: 6.4 13.6 9.0 mph
Pace 4:25 9:22 6:38 min/mi
Hub Torque: 0 30 18 lb-in
Crank Torque: 0 517 309 lb-in
Interval 3:
Duration: 4:57
Work: 75 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 22.95%
Pa:HR: -7%
Distance: 0.948 mi
Min Max Avg
Power: 0 399 254 watts
Heart Rate: 109 182 170 bpm
Cadence: 46 156 81 rpm
Speed: 6.5 14.4 11.5 mph
Pace 4:11 9:17 5:14 min/mi
Hub Torque: 0 36 15 lb-in
Crank Torque: 0 666 269 lb-in
Interval 5:
Duration: 4:34
Work: 72 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 20.03%
Pa:HR: -5.79%
Distance: 0.888 mi
Min Max Avg
Power: 0 401 263 watts
Heart Rate: 115 185 173 bpm
Cadence: 63 139 83 rpm
Speed: 8.7 14.2 11.6 mph
Pace 4:14 6:54 5:09 min/mi
Hub Torque: 0 27 15 lb-in
Crank Torque: 0 505 270 lb-in
Interval 7:
Duration: 4:46
Work: 74 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 20.19%
Pa:HR: -5.27%
Distance: 0.912 mi
Min Max Avg
Power: 0 401 261 watts
Heart Rate: 115 186 174 bpm
Cadence: 52 166 81 rpm
Speed: 8.4 13.9 11.4 mph
Pace 4:19 7:09 5:16 min/mi
Hub Torque: 0 27 15 lb-in
Crank Torque: 0 538 274 lb-in
Interval 9:
Duration: 4:48
Work: 72 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 18%
Pa:HR: -8.55%
Distance: 0.896 mi
Min Max Avg
Power: 0 393 251 watts
Heart Rate: 111 187 174 bpm
Cadence: 42 110 79 rpm
Speed: 6.1 13.7 11.2 mph
Pace 4:22 9:51 5:22 min/mi
Hub Torque: 0 32 15 lb-in
Crank Torque: 0 696 272 lb-in
Interval 11:
Duration: 4:46
Work: 72 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 15.88%
Pa:HR: -9.86%
Distance: 0.899 mi
Min Max Avg
Power: 0 434 255 watts
Heart Rate: 118 188 175 bpm
Cadence: 42 147 79 rpm
Speed: 6.4 14.2 11.3 mph
Pace 4:14 9:22 5:20 min/mi
Hub Torque: 0 27 15 lb-in
Crank Torque: 0 551 273 lb-in
Entire workout (130 watts):
Duration: 1:25:18
Work: 663 kJ
TSS: 125 (intensity factor 0.94)
Norm Power: 207
VI: 1.6
Pw:HR: 37.18%
Pa:HR: -28.46%
Distance: 16.807 mi
Min Max Avg
Power: 0 556 130 watts
Heart Rate: 94 188 148 bpm
Cadence: 30 231 77 rpm
Speed: 0 27.8 11.8 mph
Pace 2:10 0:00 5:05 min/mi
Hub Torque: 0 45 8 lb-in
Crank Torque: 0 791 146 lb-in
