I just finished a 17.18km cycling that lasted about 0hh:47mm:3.0ss !
Today i performed another short 45-minute workout with little intensity in order to start increasing my aerobic performance. During training i performed 4 sets of 5 minutes of power increase and 3 minutes of recovery. I achieved a training effect of 2.0 with an average heart rate of just 104 HR and 138 max HR. In terms of power, i ended up with 117 W average, 251 W max. Check below my charts stats.
It is a good start before a day's work. Don't forget to follow and see my evolution over the season.
Check out some detailed info at my EXHAUST page
Join me in testing out EXHAUST!