◼ 22, May Training status ◼ 😃 Keeping it steady (555) 🌳 Fitness 68, Fatigue 75, Balance -7 ◼ Ride Summary ◼ 🐶 Free Training (moderate intensity) 🏷️ Motivational effect, Sustained, Amused 📊 RP 205, Int 0.58, Vol 83 ✨ Recovery time 15 hour ◼ Peak power ◼ ⚡ 15sec 339w (35%) ⚡ 1min 295w (55%) ⚡ 2min 274w (64%) ⚡ 5min 261w (67%) ⚡ 10min 235w (62%) ⚡ 20min 226w (62%) ⚡ 40min 209w (60%) ⚡ 1hour 210w (60%) ⚡ 2hour 202w (62%) ◼ Power zone ◼ ⚪ 1zone 55% (+20%) 🔵 2zone 39% (-6%) 🟢 3zone 6% (-8%) 🟡 4zone 0% (-4%) 🟠 5zone 0% (-1%) 🔴 6zone 0% (-1%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 1% 💙 2zone 46% 💚 3zone 49% 💛 4zone 3% 🧡 5zone 0% ◼ Anaerobic work ◼ ⌛ AWC duration 5s 🏋 AWC energy 0.1kJ 🔋 Maximum discharge 0.2% ◼ Energy metabolism ◼ 🔥 Calories burned 1734 🧀 Fat 74.4% 🍞 Carb 25.6% ⏲ Fat loss 138.7g 🔗 https://strava.com/clubs/riduck

◼ 21, May Training status ◼ 😃 Keeping it steady (507) 🌳 Fitness 68, Fatigue 74, Balance -6 ◼ Ride Summary ◼ 🐶 Free Training (moderate intensity) 🏷️ Motivational effect, Sustained, Amused 📊 RP 291, Int 0.82, Vol 38 ✨ Recovery time 7 hour ◼ Peak power ◼ ⚡ 15sec 441w (45%) ⚡ 1min 434w (80%) ⚡ 2min 429w (100%) ⚡ 5min 297w (76%) ⚡ 10min 284w (75%) ⚡ 20min 273w (75%) ◼ Power zone ◼ ⚪ 1zone 27% (-8%) 🔵 2zone 39% (-6%) 🟢 3zone 11% (-3%) 🟡 4zone 6% (+2%) 🟠 5zone 8% (+7%) 🔴 6zone 8% (+7%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 2% 💙 2zone 7% 💚 3zone 52% 💛 4zone 25% 🧡 5zone 15% ◼ Anaerobic work ◼ 🕯️ Matches 2.7 ⌛ AWC duration 5m 55s 🏋 AWC energy 20.6kJ 🔋 Maximum discharge 30.5% ◼ Energy metabolism ◼ 🔥 Calories burned 498 🧀 Fat 55% 🍞 Carb 45% ⏲ Fat loss 29.5g 🔗 https://strava.com/clubs/riduck

◼ 20, May Training status ◼ 😃 Keeping it steady (469) 🌳 Fitness 69, Fatigue 80, Balance -11 ◼ Ride Summary ◼ 🐫 Endurance Training (low intensity) 🏷️ Long Slow Distance, Fat metabolism 🚵 Century Ride(km) 📊 RP 232, Int 0.65, Vol 122 ✨ Recovery time 22 hour ◼ Peak power ◼ ⚡ 15sec 472w (49%) ⚡ 1min 351w (65%) ⚡ 2min 309w (72%) ⚡ 5min 280w (72%) ⚡ 10min 265w (70%) ⚡ 20min 254w (70%) ⚡ 40min 248w (72%) ⚡ 1hour 245w (70%) ⚡ 2hour 228w (69%) ◼ Power zone ◼ ⚪ 1zone 23% (-12%) 🔵 2zone 59% (+14%) 🟢 3zone 14% 🟡 4zone 3% (-1%) 🟠 5zone 1% 🔴 6zone 0% (-1%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 0% 💙 2zone 5% 💚 3zone 81% 💛 4zone 14% 🧡 5zone 0% ◼ Anaerobic work ◼ 🕯️ Matches 0.8 ⌛ AWC duration 3m 18s 🏋 AWC energy 9.3kJ 🔋 Maximum discharge 7.8% ◼ Energy metabolism ◼ 🔥 Calories burned 2295 🧀 Fat 67.3% 🍞 Carb 32.7% ⏲ Fat loss 166.1g 🔗 https://strava.com/clubs/riduck

◼ 19, May Training status ◼ 😃 Keeping it steady (494) 🌳 Fitness 68, Fatigue 73, Balance -5 ◼ Ride Summary ◼ 🐶 Free Training (moderate intensity) 🏷️ Motivational effect, Sustained, Amused 📊 RP 296, Int 0.83, Vol 47 ✨ Recovery time 9 hour ◼ Peak power ◼ ⚡ 15sec 437w (45%) ⚡ 1min 432w (80%) ⚡ 2min 431w (100%) 🏆 PR ⚡ 5min 352w (90%) ⚡ 10min 315w (83%) ⚡ 20min 286w (79%) ⚡ 40min 241w (70%) ◼ Power zone ◼ ⚪ 1zone 42% (+8%) 🔵 2zone 28% (-18%) 🟢 3zone 1% (-13%) 🟡 4zone 2% (-2%) 🟠 5zone 23% (+22%) 🔴 6zone 4% (+3%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 3% 💙 2zone 8% 💚 3zone 49% 💛 4zone 22% 🧡 5zone 18% ◼ Anaerobic work ◼ 🕯️ Matches 1.7 ⌛ AWC duration 11m 2s 🏋 AWC energy 33.2kJ 🔋 Maximum discharge 40.1% ◼ Energy metabolism ◼ 🔥 Calories burned 587 🧀 Fat 53.9% 🍞 Carb 46.1% ⏲ Fat loss 34g 🔗 https://strava.com/clubs/riduck

◼ 18, May Training status ◼ 😃 Keeping it steady (447) 🌳 Fitness 70, Fatigue 77, Balance -7 ◼ Ride Summary ◼ 🐫 Endurance Training (low intensity) 🏷️ Long Slow Distance, Fat metabolism 📊 RP 210, Int 0.59, Vol 146 ✨ Recovery time 26 hour ◼ Peak power ◼ ⚡ 15sec 754w (78%) ⚡ 1min 356w (66%) ⚡ 2min 290w (67%) ⚡ 5min 243w (62%) ⚡ 10min 230w (61%) ⚡ 20min 219w (60%) ⚡ 40min 211w (61%) ⚡ 1hour 208w (60%) ⚡ 2hour 205w (62%) ⚡ 4hour 201w (102%) 🏆 PR ◼ Power zone ◼ ⚪ 1zone 43% (+9%) 🔵 2zone 53% (+8%) 🟢 3zone 3% (-11%) 🟡 4zone 1% (-3%) 🟠 5zone 0% (-1%) 🔴 6zone 0% (-1%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 0% 💙 2zone 23% 💚 3zone 75% 💛 4zone 2% 🧡 5zone 0% ◼ Anaerobic work ◼ 🕯️ Matches 0.9 ⌛ AWC duration 1m 23s 🏋 AWC energy 12.6kJ 🔋 Maximum discharge 18.6% ◼ Energy metabolism ◼ 🔥 Calories burned 3039 🧀 Fat 73.4% 🍞 Carb 26.6% ⏲ Fat loss 239.9g 🔗 https://strava.com/clubs/riduck

◼ 17, May Training status ◼ 😃 Keeping it steady (509) 🌳 Fitness 70, Fatigue 66, Balance 4 ◼ Ride Summary ◼ 🐢 Recovery (recovery intensity) 🏷️ Avoid injuries and overtraining 📊 RP 201, Int 0.56, Vol 11 ✨ Recovery time 2 hour ◼ Peak power ◼ ⚡ 15sec 247w (25%) ⚡ 1min 234w (43%) ⚡ 2min 215w (50%) ⚡ 5min 207w (53%) ⚡ 10min 204w (54%) ⚡ 20min 202w (55%) ◼ Power zone ◼ ⚪ 1zone 48% (+14%) 🔵 2zone 49% (+4%) 🟢 3zone 2% (-12%) 🟡 4zone 0% (-4%) 🟠 5zone 0% (-1%) 🔴 6zone 0% (-1%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 1% 💙 2zone 22% 💚 3zone 76% 💛 4zone 0% 🧡 5zone 0% ◼ Energy metabolism ◼ 🔥 Calories burned 245 🧀 Fat 73.4% 🍞 Carb 26.6% ⏲ Fat loss 19.3g 🔗 https://strava.com/clubs/riduck

◼ 17, May Training status ◼ 😃 Keeping it steady (498) 🌳 Fitness 70, Fatigue 64, Balance 6 ◼ Ride Summary ◼ 🐮 Base Training (low intensity) 🏷️ Adaptation and beginner training 📊 RP 225, Int 0.63, Vol 65 ✨ Recovery time 12 hour ◼ Peak power ◼ ⚡ 15sec 285w (29%) ⚡ 1min 274w (51%) ⚡ 2min 272w (63%) ⚡ 5min 269w (69%) ⚡ 10min 239w (63%) ⚡ 20min 233w (64%) ⚡ 40min 222w (64%) ⚡ 1hour 219w (63%) ◼ Power zone ◼ ⚪ 1zone 34% 🔵 2zone 54% (+9%) 🟢 3zone 12% (-2%) 🟡 4zone 0% (-4%) 🟠 5zone 0% (-1%) 🔴 6zone 0% (-1%) ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 4% 💙 2zone 38% 💚 3zone 58% 💛 4zone 0% 🧡 5zone 0% ◼ Energy metabolism ◼ 🔥 Calories burned 1253 🧀 Fat 70.7% 🍞 Carb 29.3% ⏲ Fat loss 95.3g 🔗 https://strava.com/clubs/riduck

◼ 16, May Training status ◼ 😐 Fresh condition (433) 🌳 Fitness 71, Fatigue 64, Balance 7 ◼ Ride Summary ◼ 🐶 Free Training (moderate intensity) 🏷️ Motivational effect, Sustained, Amused 📊 RP 220, Int 0.62, Vol 40 ✨ Recovery time 7 hour ◼ Peak power ◼ ⚡ 15sec 445w (46%) ⚡ 1min 369w (68%) ⚡ 2min 346w (80%) ⚡ 5min 263w (67%) ⚡ 10min 230w (60%) ⚡ 20min 213w (59%) ⚡ 40min 212w (61%) ⚡ 1hour 207w (60%) ◼ Power zone ◼ ⚪ 1zone 51% (+17%) 🔵 2zone 39% (-6%) 🟢 3zone 5% (-9%) 🟡 4zone 2% (-2%) 🟠 5zone 2% (+1%) 🔴 6zone 1% ⭕ 7zone 0% ◼ Heartrate zone ◼ 🤍 1zone 3% 💙 2zone 82% 💚 3zone 12% 💛 4zone 3% 🧡 5zone 0% ◼ Anaerobic work ◼ 🕯️ Matches 0.7 ⌛ AWC duration 1m 56s 🏋 AWC energy 7.8kJ 🔋 Maximum discharge 6.2% ◼ Energy metabolism ◼ 🔥 Calories burned 779 🧀 Fat 70.3% 🍞 Carb 29.7% ⏲ Fat loss 58.9g 🔗 https://strava.com/clubs/riduck