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Workout Ross ICG MT - Olympic Keirin Race 60min
Workout overzicht
| Circuit naam | RPM | FTP % | Rijpositie | Duur |
|---|---|---|---|---|
| Warm Up - Warm Up - Fellowship | 87 | 65 | SERO | 05:41 Min. |
| Pro Section | 87 | 40 | SERO | 03:47 Min. |
| Pro Section | 87 | 60 | SERO | 01:54 Min. |
| Main Part - Pre- Main - Come Alive | 103 | 98 | SERO | 03:53 Min. |
| Pro Section | 103 | 60 | SERO | 01:23 Min. |
| Pro Section | 103 | 73 | SERO | 00:47 Min. |
| Pro Section | 103 | 83 | SERO | 00:19 Min. |
| Pro Section | 103 | 73 | SERO | 00:37 Min. |
| Pro Section | 103 | 83 | SERO | 00:19 Min. |
| Pro Section | 103 | 98 | SERO | 00:19 Min. |
| Pro Section | 103 | 49 | SERO | 00:09 Min. |
| Main Part - Race Prep - Foreshadow | PLS | 50 | SERO | 01:06 Min. |
| Main Part - Heats - First Phase - Manaya | 64 | 83 | SECL | 03:26 Min. |
| Pro Section | 64 | 70 | SECL | 02:33 Min. |
| Pro Section | 64 | 78 | SECL | 00:53 Min. |
| Main Part - Heats- Final Phase - Merry Christmas Mr Lawrence | 69 | 150 | SE HSPO | 07:58 Min. |
| Pro Section | 69 | 83 | SECL | 02:44 Min. |
| Pro Section | 69 | 88 | STCL | 00:28 Min. |
| Pro Section | 69 | 100 | SECL | 00:54 Min. |
| Pro Section | 69 | 83 | SECL | 01:43 Min. |
| Pro Section | 69 | 88 | STCL | 00:28 Min. |
| Pro Section | 105 | 110 | SE HSPO | 00:41 Min. |
| Pro Section | 69 | 83 | SECL | 00:41 Min. |
| Pro Section | 69 | 56 | SECL | 00:19 Min. |
| Main Part - Break - Revolve | PLS | 30 | SERO | 01:39 Min. |
| Main Part - SFinal - First Phase - Heroes | 64 | 87 | STCL | 04:36 Min. |
| Pro Section | 64 | 60 | SECL | 01:02 Min. |
| Pro Section | 64 | 83 | SECL | 00:47 Min. |
| Pro Section | 64 | 73 | SECL | 01:09 Min. |
| Pro Section | 64 | 83 | STCL | 00:46 Min. |
| Pro Section | 64 | 83 | SECL | 00:52 Min. |
| Main Part - SFinal - 2nd Phase - Warrior | 69 | 99 | STCL | 04:03 Min. |
| Pro Section | 69 | 87 | SECL | 00:29 Min. |
| Pro Section | 69 | 87 | STCL | 00:28 Min. |
| Pro Section | 69 | 87 | SECL | 00:14 Min. |
| Pro Section | 69 | 80 | SECL | 00:56 Min. |
| Pro Section | 69 | 83 | SECL | 00:14 Min. |
| Pro Section | 69 | 86 | SECL | 00:14 Min. |
| Pro Section | 69 | 89 | SECL | 00:14 Min. |
| Pro Section | 69 | 91 | SECL | 00:13 Min. |
| Pro Section | 69 | 94 | SECL | 00:14 Min. |
| Pro Section | 69 | 99 | SECL | 00:47 Min. |
| Main Part - SFinal - Final Phase - Enter the Warrior | 87 | 150 | SERO | 04:53 Min. |
| Pro Section | 87 | 78 | SERO | 01:28 Min. |
| Pro Section | 87 | 85 | SERO | 00:13 Min. |
| Pro Section | 87 | 95 | STJO | 00:42 Min. |
| Pro Section | 87 | 113 | SERO | 00:22 Min. |
| Pro Section | 87 | 83 | SERO | 00:45 Min. |
| Pro Section | 87 | 100 | STJO | 00:43 Min. |
| Pro Section | 87 | 113 | SERO | 00:11 Min. |
| Pro Section | 110 | 150 | SERO | 00:13 Min. |
| Pro Section | 87 | 40 | SERO | 00:16 Min. |
| Main Part - Break 2 - All In | 85 | 65 | SERO | 02:54 Min. |
| Pro Section | 85 | 35 | SERO | 00:57 Min. |
| Pro Section | 85 | 60 | SERO | 00:21 Min. |
| Pro Section | 85 | 40 | SERO | 00:47 Min. |
| Pro Section | 85 | 65 | SERO | 00:49 Min. |
| Main Part - Final - 1st phase - Flashpoint | 66 | 83 | SECL | 06:04 Min. |
| Pro Section | 66 | 60 | SECL | 00:52 Min. |
| Pro Section | 66 | 75 | SECL | 01:26 Min. |
| Pro Section | 66 | 83 | SECL | 00:58 Min. |
| Pro Section | 66 | 75 | SECL | 01:01 Min. |
| Pro Section | 66 | 88 | SECL | 00:27 Min. |
| Pro Section | 66 | 103 | STCL | 00:30 Min. |
| Pro Section | 66 | 88 | SECL | 00:50 Min. |
| Main Part - Final - 2nd Phase - Rock It | 88 | 98 | STJO | 04:33 Min. |
| Pro Section | 88 | 83 | SERO | 01:07 Min. |
| Pro Section | 88 | 98 | STJO | 00:22 Min. |
| Pro Section | 88 | 98 | SERO | 00:22 Min. |
| Pro Section | 88 | 98 | STJO | 00:22 Min. |
| Pro Section | 88 | 83 | SERO | 00:44 Min. |
| Pro Section | 88 | 98 | STJO | 00:22 Min. |
| Pro Section | 88 | 98 | SERO | 00:22 Min. |
| Pro Section | 88 | 98 | STJO | 00:22 Min. |
| Pro Section | 88 | 83 | SERO | 00:30 Min. |
| Main Part - Final- Finale - Eye of the Tiger | 102 | 130 | SERO | 03:20 Min. |
| Pro Section | 102 | 72 | SERO | 01:06 Min. |
| Pro Section | 102 | 87 | SERO | 00:57 Min. |
| Pro Section | 102 | 102 | SERO | 00:38 Min. |
| Pro Section | 102 | 130 | SERO | 00:29 Min. |
| Pro Section | 102 | 30 | SERO | 00:10 Min. |
| Cool Down - Podium - Tokyo | 84 | 65 | SERO | 04:52 Min. |
| Pro Section | 84 | 35 | SERO | 00:50 Min. |
| Pro Section | 84 | 60 | SERO | 00:31 Min. |
| Pro Section | 84 | 40 | SERO | 00:28 Min. |
| Pro Section | 84 | 60 | SERO | 00:29 Min. |
| Pro Section | 84 | 40 | SERO | 00:31 Min. |
| Pro Section | 84 | 60 | SERO | 00:57 Min. |
| Pro Section | 84 | 40 | SERO | 01:06 Min. |
| Cool Down - Release - The Finish | 86 | 30 | SERO | 02:45 Min. |
| Effort Points (EP): 141 | Zones: 15 | 61:43 Min. | ||