Zwift Games 2024 – Epic in Watopia | 3-Hour Base Ride | Ironman 140.6 Training
Автор: Ravvgo
Загружено: 2026-01-12
Просмотров: 2
Описание:
This was a long base endurance ride on Zwift: Zwift Games 2024 – Epic in Watopia.
The goal was simple — steady aerobic work, no racing, no chasing numbers.
This session fits directly into my Ironman training, focusing on durability, aerobic efficiency, and holding a controlled effort over multiple hours.
It was also a chance to practice fueling, which is something I’m still learning and need to improve.
Ride stats:
Distance: 82.47 km
Time: 3:01:15
Average speed: 27.3 km/h
Average power: 143 W
Normalised power: 152 W
Max power: 444 W
Total ascent: 884 m
Calories: 1,490 kcal
Average heart rate: 127 bpm
Max heart rate: 141 bpm
Cadence: 80 rpm avg
Training effect: Base (Low Aerobic)
Aerobic load: 4.1
Anaerobic load: 0.2
Heart rate stayed controlled throughout, exactly where it should be for a long Ironman-style base ride. Nothing forced, just consistent work over time.
These sessions aren’t exciting — but they’re the ones that actually build the engine need for the race day.
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