Polska wschód - zachod po górach! Śladem Race Around Poland ◼ 30, April Training status ◼ 😃 Keeping it steady (500) 🌳 Fitness 81, Fatigue 66, Balance 15 ◼ Ride Summary ◼ 🐶 Free Training (moderate intensity) 🏷️ Motivational effect, Sustained, Amused 🚵 Randonneuring 📊 RP 200, Int 0.56, Vol 1323 ✨ Recovery time 232 hour ◼ Peak power ◼ ⚡ 15sec 701w (71%) ⚡ 1min 508w (94%) ⚡ 2min 397w (92%) ⚡ 5min 327w (83%) ⚡ 10min 294w (77%) ⚡ 20min 255w (70%) ⚡ 40min 235w (68%) ⚡ 1hour 219w (63%) ⚡ 2hour 202w (61%) ⚡ 4hour 174w (80%) ◼ Power zone ◼ ⚪ 1zone 57% (+28%) 🔵 2zone 34% (-14%) 🟢 3zone 8% (-8%) 🟡 4zone 2% (-2%) 🟠 5zone 0% (-2%) 🔴 6zone 0% (-1%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 29% 💙 2zone 42% 💚 3zone 27% 💛 4zone 2% 🧡 5zone 0% ◼ Anaerobic work ◼ 🕯️ Matches 6.8 ⌛ AWC duration 22m 54s 🏋 AWC energy 76.4kJ 🔋 Maximum discharge 29.5% ◼ Energy metabolism ◼ 🔥 Calories burned 23949 🧀 Fat 73% 🍞 Carb 27% ⏲ Fat loss 1879.9g 🔗 https://strava.com/clubs/riduck

◼ 23, April Training status ◼ 😄 Gradually improving (672) 🌳 Fitness 85, Fatigue 82, Balance 3 ◼ Ride Summary ◼ 🐢 Recovery (recovery intensity) 🏷️ Avoid injuries and overtraining 📊 RP 199, Int 0.56, Vol 18 ✨ Recovery time 4 hour ◼ Peak power ◼ ⚡ 15sec 205w (21%) ⚡ 1min 201w (34%) ⚡ 2min 200w (47%) ⚡ 5min 200w (51%) ⚡ 10min 199w (53%) ⚡ 20min 199w (55%) ◼ Power zone ◼ ⚪ 1zone 39% (+10%) 🔵 2zone 61% (+14%) 🟢 3zone 0% (-16%) 🟡 4zone 0% (-4%) 🟠 5zone 0% (-2%) 🔴 6zone 0% (-1%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 2% 💙 2zone 96% 💚 3zone 2% 💛 4zone 0% 🧡 5zone 0% ◼ Energy metabolism ◼ 🔥 Calories burned 408 🧀 Fat 73.9% 🍞 Carb 26.1% ⏲ Fat loss 32.4g 🔗 https://strava.com/clubs/riduck

◼ 22, April Training status ◼ 😄 Gradually improving (664) 🌳 Fitness 87, Fatigue 93, Balance -6 ◼ Ride Summary ◼ 🐮 Base Training (low intensity) 🏷️ Adaptation and beginner training 📊 RP 235, Int 0.66, Vol 66 ✨ Recovery time 12 hour ◼ Peak power ◼ ⚡ 15sec 368w (37%) ⚡ 1min 300w (51%) ⚡ 2min 270w (63%) ⚡ 5min 252w (64%) ⚡ 10min 244w (64%) ⚡ 20min 242w (66%) ⚡ 40min 239w (69%) ⚡ 1hour 238w (68%) ◼ Power zone ◼ ⚪ 1zone 11% (-18%) 🔵 2zone 78% (+31%) 🟢 3zone 9% (-7%) 🟡 4zone 2% (-2%) 🟠 5zone 0% (-2%) 🔴 6zone 0% (-1%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 0% 💙 2zone 4% 💚 3zone 94% 💛 4zone 1% 🧡 5zone 0% ◼ Anaerobic work ◼ 🕯️ Matches 0.3 ⌛ AWC duration 56s 🏋 AWC energy 2.9kJ 🔋 Maximum discharge 4% ◼ Energy metabolism ◼ 🔥 Calories burned 1270 🧀 Fat 68.2% 🍞 Carb 31.8% ⏲ Fat loss 93.1g 🔗 https://strava.com/clubs/riduck

◼ 21, April Training status ◼ 😃 Keeping it steady (598) 🌳 Fitness 87, Fatigue 97, Balance -10 ◼ Ride Summary ◼ 🐮 Base Training (low intensity) 🏷️ Adaptation and beginner training 🚵 Free Ride 📊 RP 262, Int 0.73, Vol 107 ✨ Recovery time 19 hour ◼ Peak power ◼ ⚡ 15sec 476w (48%) ⚡ 1min 369w (63%) ⚡ 2min 350w (81%) ⚡ 5min 330w (84%) ⚡ 10min 288w (76%) ⚡ 20min 286w (78%) ⚡ 40min 269w (78%) ⚡ 1hour 258w (74%) ⚡ 2hour 250w (76%) ◼ Power zone ◼ ⚪ 1zone 7% (-22%) 🔵 2zone 60% (+12%) 🟢 3zone 24% (+8%) 🟡 4zone 6% (+2%) 🟠 5zone 2% 🔴 6zone 1% ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 0% 💙 2zone 3% 💚 3zone 86% 💛 4zone 11% 🧡 5zone 0% ◼ Anaerobic work ◼ 🕯️ Matches 1.8 ⌛ AWC duration 6m 20s 🏋 AWC energy 19.4kJ 🔋 Maximum discharge 21.2% ◼ Energy metabolism ◼ 🔥 Calories burned 1817 🧀 Fat 59.8% 🍞 Carb 40.2% ⏲ Fat loss 116.8g 🔗 https://strava.com/clubs/riduck

◼ 20, April Training status ◼ 😃 Keeping it steady (593) 🌳 Fitness 88, Fatigue 95, Balance -7 ◼ Ride Summary ◼ 🐷 Tempo Training (medium-low intensity) 🏷️ Mental enhancement, Steady pace, Achievement 📊 RP 290, Int 0.81, Vol 144 ✨ Recovery time 26 hour ◼ Peak power ◼ ⚡ 15sec 536w (54%) ⚡ 1min 410w (70%) ⚡ 2min 388w (90%) ⚡ 5min 374w (95%) ⚡ 10min 328w (86%) ⚡ 20min 319w (87%) ⚡ 40min 300w (87%) ⚡ 1hour 295w (85%) ⚡ 2hour 282w (86%) ◼ Power zone ◼ ⚪ 1zone 10% (-19%) 🔵 2zone 35% (-13%) 🟢 3zone 35% (+19%) 🟡 4zone 13% (+9%) 🟠 5zone 5% (+3%) 🔴 6zone 1% ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 1% 💙 2zone 7% 💚 3zone 36% 💛 4zone 54% 🧡 5zone 2% ◼ Anaerobic work ◼ 🕯️ Matches 2.3 ⌛ AWC duration 13m 41s 🏋 AWC energy 33.2kJ 🔋 Maximum discharge 28.6% ◼ Energy metabolism ◼ 🔥 Calories burned 2181 🧀 Fat 50.3% 🍞 Carb 49.7% ⏲ Fat loss 118g 🔗 https://strava.com/clubs/riduck