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Rasmushorslev
Age 28 , BW 96.5
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Sunday 22, Mar 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95
WARM UP:
10 minute warm up
based of your 20 min Watt test
minute 1
55 % of FTP -
minute 2
75 % of FTP
minute 3
60 % of FTP
minute 4
80 % of FTP
minute 5
65 % of FTP
minute 6
85 % of FTP
minute 7
70 % of FTP
minute 8
95 % of FTP
minute 9
75 % of FTP
minutes 10
105 % of FTP

194 WATTS
264 WATTS
211 WATTS
281 WATTS
228 WATTS
300 WATTS
245 WATTS
334 WATTS
265 WATTS
370 WATTS

Main set:
3 sets of 10 minutes / 2 minutes rest between
based off your 20 min average watt test
1:50 @90% 0:10 @+120%
1:50 @90% 0:10 @+120%
1:50 @90% 0:10 @+120%
1:50 @90% 0:10 @+120%
1;50 @90% 0:10 @+120%
rest for 2 minutes and start again
1:50 @317 Watts + 0:10 @422 Watts
R1: 333 watts/avg
R2: 330 watts/avg
R3: 334 watts/avg
http://www.movescount.com/da/moves/move331405593

Cool down:
10-15min at 45-65% FTP
163 Watts/avg
Posts on March 22nd