I just finished a 21.493km cycling that lasted about 0hh:51mm:3.0ss !
Today i performed one short 50 minute workout with little intensity in order to start increasing my aerobic performance. During training i performed 5 sets of 5 minutes of power increase and 3 minutes of recovery. I achieved a training effect of 2.3 with an average heart rate of just 109 HR and 144 max HR. In terms of power, i ended up with 136 W average, 255 W max. Check below my charts stats.
Check out some detailed info at my EXHAUST page
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