[niksfiadi]

Tralalitralala.

10min ein untere Zone 2 (195W, 110 Puls)
10min 60-65rpm untere Zone 3 (270W, 130 Puls)
10min 100rpm Zone 2 (210W, 125 Puls)
10min 30sek einbeinig, 10sek Wechsel
10min stehend 45-50rpm, obere Zone 2 (250W, 135-140 Puls)
5x30/30 Zone 7 (530W, max 170Puls)
5min locker ausrollen

ø130Puls, ø228 (256NP), ø76rpm

Hier zum Nachlesen

Lg Nik