Today was a fairly short (1 hour) Computrainer ride focusing on 30 minutes of Tempo work. Now that I've finally figured out how to create Computrainer courses correctly, it worked out pretty well. This course was 24 miles long (although I only rode 19 of them in an hour), starting at a slight 0.25% incline for 7 miles to warm up, switching to a 10 mile 0.75% grade for the main set, and then back to 7 miles at 0.25% grade for a cool down. Due to the speed I could maintain at these grades and the proper effort, I only got in 19 of those miles.
Switching to the graph at the top left, the ride is pretty self-explanatory. For about 20 minutes, the pink line (power) is consistant at an upper endurance level. When I hit the tempo grade, you can see the watts jump up to about an average of 226 watts. Then, the watts drop down again for the last couple of minutes to the endurance zone. Heart rate was comparable as well. All in all, this was a pretty good workout. I do notice that the power drops off toward the end of my tempo work. Need to keep that more consistent.
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