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Workout MT Ralf - Four Candles Rock & Ride
Aperçu des séances
| Nom de la piste | TR/MIN | % de FTP | Position sur le vélo | Durée |
|---|---|---|---|---|
| Warm Up - Couchsurfing | 92 | 27 | SERO | 01:52 Min. |
| Warm Up - Cold Water | 94 | 55 | SERO | 03:06 Min. |
| Pro Section | 94 | 27 | SERO | 00:45 Min. |
| Pro Section | 94 | 40 | SERO | 01:06 Min. |
| Pro Section | 94 | 55 | SERO | 01:15 Min. |
| Warm Up - Christmas every day | 93 | 65 | SERO | 03:45 Min. |
| Pro Section | 93 | 55 | SERO | 00:42 Min. |
| Pro Section | 93 | 61 | SERO | 01:31 Min. |
| Pro Section | 93 | 65 | SERO | 01:32 Min. |
| Main Part - Coming home with Santa | 74 | 98 | STCL | 03:00 Min. |
| Pro Section | 74 | 65 | SECL | 00:34 Min. |
| Pro Section | 74 | 67 | SECL | 00:13 Min. |
| Pro Section | 74 | 83 | SECL | 00:13 Min. |
| Pro Section | 74 | 83 | STCL | 00:30 Min. |
| Pro Section | 74 | 98 | STCL | 00:12 Min. |
| Pro Section | 74 | 98 | SECL | 00:13 Min. |
| Pro Section | 74 | 98 | STCL | 00:27 Min. |
| Pro Section | 74 | 98 | SECL | 00:13 Min. |
| Pro Section | 74 | 98 | STCL | 00:25 Min. |
| Main Part - Jingle Bell Rock | 64 | 113 | JU | 03:40 Min. |
| Pro Section | 64 | 65 | SECL | 00:15 Min. |
| Pro Section | 64 | 83 | SECL | 00:22 Min. |
| Pro Section | 64 | 83 | JU | 00:27 Min. |
| Pro Section | 64 | 83 | SECL | 00:18 Min. |
| Pro Section | 64 | 83 | STCL | 00:30 Min. |
| Pro Section | 64 | 83 | SECL | 00:19 Min. |
| Pro Section | 64 | 98 | SECL | 00:30 Min. |
| Pro Section | 64 | 98 | JU | 00:26 Min. |
| Pro Section | 64 | 98 | SECL | 00:04 Min. |
| Pro Section | 64 | 113 | SECL | 00:29 Min. |
| Main Part - Snowman | 104 | 83 | SECL | 02:45 Min. |
| Pro Section | 104 | 27 | SERO | 01:24 Min. |
| Pro Section | 52 | 65 | SECL | 00:41 Min. |
| Pro Section | 52 | 83 | SECL | 00:34 Min. |
| Pro Section | PLS | 27 | SERO | 00:06 Min. |
| Main Part - Silent Lucidity | PLS | 83 | STCL | 05:47 Min. |
| Pro Section | PLS | 65 | SERO | 01:09 Min. |
| Pro Section | 70 | 65 | SECL | 00:42 Min. |
| Pro Section | 70 | 83 | SECL | 00:26 Min. |
| Pro Section | 70 | 83 | STCL | 00:31 Min. |
| Pro Section | 70 | 83 | SECL | 01:04 Min. |
| Pro Section | 70 | 83 | STCL | 00:41 Min. |
| Pro Section | 70 | 83 | SECL | 00:14 Min. |
| Pro Section | 70 | 83 | STCL | 00:25 Min. |
| Pro Section | PLS | 27 | SERO | 00:35 Min. |
| Main Part - Don't shoot me Santa | 60 | 98 | WR | 04:04 Min. |
| Pro Section | 60 | 65 | SECL | 00:35 Min. |
| Pro Section | 60 | 68 | SECL | 00:20 Min. |
| Pro Section | 60 | 83 | SECL | 00:09 Min. |
| Pro Section | 60 | 83 | STCL | 00:20 Min. |
| Pro Section | 60 | 83 | SECL | 00:20 Min. |
| Pro Section | 60 | 98 | SECL | 00:29 Min. |
| Pro Section | 60 | 98 | STCL | 00:49 Min. |
| Pro Section | 60 | 98 | WR | 00:39 Min. |
| Pro Section | 60 | 98 | SECL | 00:19 Min. |
| Pro Section | PLS | 65 | SERO | 00:04 Min. |
| Main Part - In Santa's Claws | 98 | 83 | STJO | 04:26 Min. |
| Pro Section | PLS | 27 | SERO | 00:15 Min. |
| Pro Section | 98 | 65 | SERO | 00:47 Min. |
| Pro Section | 98 | 83 | SERO | 00:15 Min. |
| Pro Section | 98 | 83 | STJO | 00:15 Min. |
| Pro Section | 98 | 83 | SERO | 00:24 Min. |
| Pro Section | 98 | 65 | SERO | 00:15 Min. |
| Pro Section | 98 | 27 | SERO | 00:31 Min. |
| Pro Section | 98 | 83 | SERO | 00:31 Min. |
| Pro Section | 98 | 83 | STJO | 00:14 Min. |
| Pro Section | 98 | 65 | SERO | 00:59 Min. |
| Main Part - Santa Claus is coming to Town | 61 | 101 | JU | 04:00 Min. |
| Pro Section | PLS | 65 | SERO | 00:15 Min. |
| Pro Section | 61 | 65 | SECL | 00:16 Min. |
| Pro Section | 61 | 83 | SECL | 00:15 Min. |
| Pro Section | 61 | 83 | STCL | 00:31 Min. |
| Pro Section | 61 | 83 | SECL | 00:15 Min. |
| Pro Section | 61 | 98 | SECL | 00:35 Min. |
| Pro Section | 61 | 101 | SECL | 00:34 Min. |
| Pro Section | 61 | 101 | JU | 00:27 Min. |
| Pro Section | 61 | 83 | SECL | 00:52 Min. |
| Main Part - Do they know it's Christmas | 63 | 83 | STCL | 03:53 Min. |
| Pro Section | 63 | 65 | SECL | 00:31 Min. |
| Pro Section | 63 | 67 | SECL | 00:27 Min. |
| Pro Section | 63 | 79 | SECL | 00:19 Min. |
| Pro Section | 63 | 79 | STCL | 00:30 Min. |
| Pro Section | 63 | 79 | SECL | 00:46 Min. |
| Pro Section | 63 | 79 | STCL | 00:46 Min. |
| Pro Section | 63 | 79 | SECL | 00:16 Min. |
| Pro Section | 63 | 65 | SECL | 00:18 Min. |
| Main Part - Snowballed | 76 | 98 | STCL | 03:22 Min. |
| Pro Section | 76 | 67 | SECL | 00:14 Min. |
| Pro Section | 76 | 83 | SECL | 00:36 Min. |
| Pro Section | 76 | 83 | STCL | 00:13 Min. |
| Pro Section | 76 | 98 | STCL | 00:26 Min. |
| Pro Section | 76 | 98 | SECL | 00:12 Min. |
| Pro Section | 76 | 83 | SECL | 00:31 Min. |
| Pro Section | 76 | 98 | SECL | 00:23 Min. |
| Pro Section | 76 | 98 | STCL | 00:47 Min. |
| Main Part - Christmas Time | 65 | 83 | WR | 03:27 Min. |
| Pro Section | 65 | 65 | SECL | 01:10 Min. |
| Pro Section | 65 | 83 | SECL | 00:16 Min. |
| Pro Section | 65 | 83 | STCL | 00:14 Min. |
| Pro Section | 65 | 83 | SECL | 00:33 Min. |
| Pro Section | 65 | 83 | STCL | 00:41 Min. |
| Pro Section | 65 | 83 | WR | 00:29 Min. |
| Pro Section | 65 | 83 | SECL | 00:04 Min. |
| Main Part - Rocking around the Christmas Tree | 75 | 83 | JU | 02:37 Min. |
| Pro Section | 75 | 65 | SECL | 00:33 Min. |
| Pro Section | 75 | 83 | SECL | 00:13 Min. |
| Pro Section | 75 | 83 | STCL | 00:13 Min. |
| Pro Section | 75 | 83 | SECL | 00:38 Min. |
| Pro Section | 75 | 83 | JU | 00:26 Min. |
| Pro Section | 75 | 83 | SECL | 00:34 Min. |
| Main Part - Mistress for Christmas | 56 | 152 | SE HSPO | 03:59 Min. |
| Pro Section | 56 | 65 | SECL | 00:36 Min. |
| Pro Section | 56 | 80 | SECL | 00:34 Min. |
| Pro Section | 56 | 80 | STCL | 00:19 Min. |
| Pro Section | 56 | 80 | SECL | 00:19 Min. |
| Pro Section | 56 | 80 | STCL | 00:34 Min. |
| Pro Section | 56 | 80 | SECL | 00:47 Min. |
| Pro Section | 112 | 123 | SE HSPO | 00:07 Min. |
| Pro Section | 56 | 83 | SECL | 00:21 Min. |
| Pro Section | 112 | 152 | SE HSPO | 00:22 Min. |
| Cool Down - Driving home for Christmas | 90 | 65 | SERO | 03:59 Min. |
| Pro Section | 90 | 61 | SERO | 00:22 Min. |
| Pro Section | 90 | 48 | SERO | 00:22 Min. |
| Pro Section | 90 | 31 | SERO | 03:15 Min. |
| Cool Down - Sleep for Mama | PLS | 27 | SERO | 02:38 Min. |
| Effort Points (EP): 140 | Zones: 17 | 60:20 Min. | ||