Aerobic Testing Day

Details to be replicated next time:

Breakfast:
- 3 Van's GF Waffles (2 w/ maple syrup + coconut butter, 1 w/ sunflower butter and jelly)
- 1 cup coffee in the "R" mug
- 1 small glass OJ

Testing conditions:
- Computrainer studio temp: 67 degrees F
- Calibration: 2.25
- 15' ramp warm up to 220 watts
- Course: flat
- Overhead fans
- hydration: 22oz First Endurance EFS

Test Goal: Maintain 80% of FTP (244watts) for 1 hour and record avg HR

Results:
- 1 hour
- avg watts: 196
- avg HR: 144
- avg cadence: 104
- max HR: 148
- cal: 699
- avg watts/kg: 2.7

10 minute change + move car

Brick Aerobic Run Test @ goal IM pace:
- 6:58 / mile pace
- 6 miles
- avg HR: 155
- max HR: 162
- with 400m of random .5% hills
- approximately 72 degrees F, no fan
- first hit 160bmp at 3.2 miles