🏔Hill Climb& Interval training Ride 👍

本日のHill Climb RideはInnsbruck KOM After Party!
平坦基調の9km/lapのInnsbruckringを3周回した後、Innsbruck KOMを上り、頂上がゴールのコースです。

ワークアウトの結果は下の図の通りです👍

参加者数:63
GMT 13.Mar.pm8:05/JST 14.Mar.Feb.am5:05

Innsbruck KOMは、
Distance 7.4km
Elevation gain 400m
5w/kgでおよそ17分くらいでしょうかね。
最後のKOMはFREE Ride, その他の周回はInterval Trainingを実施しました。
インターバルトレーニング中は、私のタイピング作業は大忙しでした🤣
おかげさまでLeadしている私も楽しめました🤗

====================
Lap 1
5w/kg*20sec-Rest*40sec—*5set
Upslope-3w/kg & grouping
Sprint ON ! - regroup After Sprint Gate
Lap 2
3.5w/kg*2:00
4.0w/kg*2:00
4.5w/kg*2:00
5.0w/kg*1:00
Upslope-2w/kg & Grouping
Sprint ON! - regroup After Sprint Gate
Lap 3
4.0w/kg*45sec - rest 15sec
4.5w/kg*40sec - rest 20sec
5.0w/kg*35sec - rest 25sec
5.5w/kg*30sec - rest 30sec
6.0w/kg*25sec - rest 35sec
6.5w/kg*20sec - rest 40sec
10w/kg*10sec - rest 50sec !!
Sprint ON !! - regroup After Sprint Gate

KOM Free !!
====================

KOMでは、Yellow beaconの私は3.5w/kgをキープしました。今日は、私の周りに10名程でグループが形成され、Finish地点のKOMゲートまでみんなで登りました👍

大変お疲れ様でした！

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Today's Hill Climb Ride is Innsbruck KOM After Party!
After making three laps on the flat 9km / lap Innsbruckring, climb the Innsbruck KOM and the top is the goal course.

The workout results are shown below.

Number of participants: 63
GMT 13.Mar.pm8: 05 / JST 14.Mar.Feb.am5: 05

Innsbruck KOM
Distance 7.4km
Elevation gain 400m
It's about 17 minutes at 5w / kg.
The last KOM was FREE Ride, and other laps were Interval Training.
My typing work was very busy during interval training.
Thanks to you I also enjoyed Leading Le

====================
Lap 1
5w / kg * 20sec-Rest * 40sec— * 5set
Upslope-3w / kg & grouping
Sprint ON!-Regroup After Sprint Gate
Lap 2
3.5w / kg * 2: 00
4.0w / kg * 2: 00
4.5w / kg * 2: 00
5.0w / kg * 1: 00
Upslope-2w / kg & Grouping
Sprint ON!-Regroup After Sprint Gate
Lap 3
4.0w / kg * 45sec-rest 15sec
4.5w / kg * 40sec-rest 20sec
5.0w / kg * 35sec-rest 25sec
5.5w / kg * 30sec-rest 30sec
6.0w / kg * 25sec-rest 35sec
6.5w / kg * 20sec-rest 40sec
10w / kg * 10sec-rest 50sec !!
Sprint ON !!-regroup After Sprint Gate

KOM Free !!
====================

At KOM, Yellow Beacon I kept 3.5w / kg. Today, a group was formed around me with about 10 people, and we all climbed to the KOM gate at the finish point.

Thank you very much!

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