Alex Trifunovski - Workout Wizard

Workout Wizard
August 2021

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Workout Wizard
August 2021

Alex Trifunovski

YMCA - Central New York - Northwest 30-39

30-39

# 23 of 13,444

1.13:17:52 Time

# 23

of 13,444 Riders

1.13:17:52

Time

Challenge Totals

Miles	313
Calories	14,532
Score	0

Timeline

August 31, 2021

9.77 Miles

444 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Vindicator

1.60 mi in 14:16

0.13

14:16

1.6

6.7

64

48

99

Ascension

6.44 mi in 43:58

0.35

43:58

6.44

8.8

315

99

109

Savage Revenge

1.73 mi in 12:10

0.09

12:10

1.73

8.5

65

65

61
August 30, 2021

16.90 Miles

825 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Gut Buster

3.61 mi in 29:02

0.33

29:02

3.61

7.5

211

97

117

Ascension

8.18 mi in 41:36

0.45

41:36

8.18

11.8

375

132

125

Savage Revenge

5.11 mi in 28:43

0.26

28:43

5.11

10.7

239

119

124
August 29, 2021

5.07 Miles

252 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

5.07 mi in 28:31

0.28

28:31

5.07

10.7

252

127

120
August 28, 2021

12.07 Miles

615 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

7.54 mi in 49:32

0.41

49:32

7.54

9.1

378

104

110

Savage Revenge

4.53 mi in 39:15

0.23

39:15

4.53

6.9

237

75

142
August 27, 2021

11.94 Miles

550 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Outlaw Rock

1.45 mi in 11:48

0.15

11:48

1.45

7.4

60

55

119

Gut Buster

1.39 mi in 11:00

0.13

11:00

1.39

7.6

85

105

170

Ascension

4.15 mi in 31:43

0.23

31:43

4.15

7.9

194

78

108

Savage Revenge

1.10 mi in 5:43

0.05

5:43

1.1

11.5

38

90

130

Savage Revenge

3.35 mi in 27:23

0.17

27:23

3.35

7.3

151

66

108

Savage Revenge

0.50 mi in 5:00

0.03

5:00

0.5

6.0

22

42

136
August 26, 2021

11.30 Miles

515 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

11.30 mi in 1:08:45

0.62

1:08:45

11.3

9.9

515

104

114
August 25, 2021

11.98 Miles

545 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

1.13 mi in 7:16

0.06

7:16

1.13

9.3

42

73

0

Ascension

10.85 mi in 1:01:03

0.60

1:01:03

10.85

10.7

503

117

111
August 24, 2021

13.51 Miles

595 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

9.36 mi in 1:07:24

0.51

1:07:24

9.36

8.3

428

83

92

Ascension

0.69 mi in 5:52

0.04

5:52

0.69

7.1

26

49

0

Savage Revenge

0.27 mi in 1:36

0.01

1:36

0.27

10.1

8

65

100

Savage Revenge

3.19 mi in 20:12

0.16

20:12

3.19

9.5

133

88

114
August 23, 2021

12.82 Miles

615 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

5.06 mi in 45:56

0.28

45:56

5.06

6.6

263

69

98

Savage Revenge

5.16 mi in 46:17

0.26

46:17

5.16

6.7

262

70

115

Savage Revenge

0.31 mi in 1:52

0.02

1:52

0.31

10.0

8

56

0

Savage Revenge

2.29 mi in 16:55

0.11

16:55

2.29

8.1

82

57

0
August 21, 2021

11.59 Miles

560 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

7.94 mi in 1:18:18

0.44

1:18:18

7.94

6.1

399

58

100

Ascension

0.97 mi in 10:04

0.05

10:04

0.97

5.8

42

37

67

Savage Revenge

2.68 mi in 27:55

0.13

27:55

2.68

5.8

119

42

95
August 20, 2021

10.90 Miles

528 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

7.69 mi in 1:03:08

0.42

1:03:08

7.69

7.3

390

76

119

Savage Revenge

3.21 mi in 22:46

0.16

22:46

3.21

8.5

138

77

114
August 19, 2021

13.08 Miles

633 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Gut Buster

2.00 mi in 13:07

0.18

13:07

2

9.1

107

116

110

Savage Revenge

7.58 mi in 1:03:35

0.38

1:03:35

7.58

7.2

365

70

106

Savage Revenge

3.50 mi in 27:43

0.17

27:43

3.5

7.6

161

71

92
August 18, 2021

6.92 Miles

297 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Outlaw Rock

2.63 mi in 16:22

0.26

16:22

2.63

9.6

104

83

114

Gut Buster

2.27 mi in 19:49

0.21

19:49

2.27

6.9

126

83

78

Savage Revenge

2.02 mi in 13:07

0.10

13:07

2.02

9.2

67

62

69
August 17, 2021

13.83 Miles

631 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

2.09 mi in 12:46

0.11

12:46

2.09

9.8

91

98

107

Savage Revenge

7.58 mi in 1:02:37

0.38

1:02:37

7.58

7.3

352

69

96

Savage Revenge

4.16 mi in 33:02

0.21

33:02

4.16

7.6

188

71

104
August 16, 2021

11.39 Miles

508 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

2.27 mi in 15:42

0.12

15:42

2.27

8.7

99

83

142

Savage Revenge

9.12 mi in 59:22

0.46

59:22

9.12

9.2

409

94

100
August 15, 2021

11.18 Miles

499 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Gut Buster

1.59 mi in 9:13

0.14

9:13

1.59

10.4

87

138

129

Gut Buster

0.93 mi in 5:20

0.08

5:20

0.93

10.5

42

116

124

Savage Revenge

4.48 mi in 35:28

0.22

35:28

4.48

7.6

220

79

122

Savage Revenge

1.73 mi in 10:08

0.09

10:08

1.73

10.2

59

76

109

Savage Revenge

2.45 mi in 15:22

0.12

15:22

2.45

9.6

91

78

110
August 14, 2021

10.88 Miles

539 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Savage Revenge

6.13 mi in 44:06

0.31

44:06

6.13

8.3

289

87

102

Savage Revenge

4.75 mi in 46:34

0.24

46:34

4.75

6.1

250

64

96
August 13, 2021

10.97 Miles

499 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Savage Revenge

10.97 mi in 1:25:59

0.55

1:25:59

10.97

7.7

499

72

108
August 12, 2021

11.01 Miles

507 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

11.01 mi in 1:05:24

0.60

1:05:24

11.01

10.1

507

105

126
August 11, 2021

14.88 Miles

700 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

5.01 mi in 28:03

0.28

28:03

5.01

10.7

241

122

121

Savage Revenge

0.57 mi in 4:45

0.03

4:45

0.57

7.2

23

58

94

Savage Revenge

7.55 mi in 58:18

0.38

58:18

7.55

7.8

372

81

101

Savage Revenge

1.75 mi in 13:09

0.09

13:09

1.75

8.0

64

55

0
August 10, 2021

4.69 Miles

227 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Savage Revenge

4.69 mi in 38:20

0.23

38:20

4.69

7.3

227

74

113
August 9, 2021

14.80 Miles

672 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

11.29 mi in 1:04:26

0.62

1:04:26

11.29

10.5

520

113

110

Savage Revenge

3.51 mi in 27:45

0.18

27:45

3.51

7.6

152

68

63
August 7, 2021

11.22 Miles

481 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Gut Buster

1.97 mi in 17:41

0.18

17:41

1.97

6.7

108

76

114

Savage Revenge

2.25 mi in 13:16

0.11

13:16

2.25

10.2

75

71

145

Savage Revenge

2.62 mi in 17:18

0.13

17:18

2.62

9.1

100

71

170

Savage Revenge

3.85 mi in 27:15

0.19

27:15

3.85

8.5

176

83

105

Savage Revenge

0.53 mi in 4:25

0.03

4:25

0.53

7.2

22

54

71
August 6, 2021

10.42 Miles

502 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Savage Revenge

10.42 mi in 1:23:19

0.52

1:23:19

10.42

7.5

502

74

104
August 4, 2021

11.85 Miles

500 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

2.74 mi in 15:57

0.15

15:57

2.74

10.3

121

107

103

Savage Revenge

4.19 mi in 24:44

0.21

24:44

4.19

10.2

193

110

107

Savage Revenge

2.64 mi in 16:58

0.13

16:58

2.64

9.3

104

78

88

Savage Revenge

2.28 mi in 13:41

0.11

13:41

2.28

10.0

82

77

98
August 3, 2021

8.02 Miles

365 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

2.52 mi in 22:03

0.14

22:03

2.52

6.9

114

58

101

Savage Revenge

5.50 mi in 40:06

0.28

40:06

5.5

8.2

251

81

154
August 2, 2021

7.43 Miles

358 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Drifters Peak

1.14 mi in 7:09

0.11

7:09

1.14

9.6

53

102

102

Ascension

6.29 mi in 46:26

0.35

46:26

6.29

8.1

305

86

120
August 1, 2021

11.87 Miles

526 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Outlaw Rock

2.52 mi in 16:01

0.25

16:01

2.52

9.4

99

83

0

Ascension

9.35 mi in 54:11

0.51

54:11

9.35

10.4

427

112

105
August 31, 2021

9.8

Miles

444

Calories

0

Score

Completed Rides

Speed

Power

Calories

Vindicator

1.60 mi in 14:16

6.7

MPH

48

Watts

64

Calories

Ascension

6.44 mi in 43:58

8.8

MPH

99

Watts

315

Calories

Savage Revenge

1.73 mi in 12:10

8.5

MPH

65

Watts

65

Calories
August 30, 2021

16.9

Miles

825

Calories

0

Score

Completed Rides

Speed

Power

Calories

Gut Buster

3.61 mi in 29:02

7.5

MPH

97

Watts

211

Calories

Ascension

8.18 mi in 41:36

11.8

MPH

132

Watts

375

Calories

Savage Revenge

5.11 mi in 28:43

10.7

MPH

119

Watts

239

Calories
August 29, 2021

5.1

Miles

252

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

5.07 mi in 28:31

10.7

MPH

127

Watts

252

Calories
August 28, 2021

12.1

Miles

615

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

7.54 mi in 49:32

9.1

MPH

104

Watts

378

Calories

Savage Revenge

4.53 mi in 39:15

6.9

MPH

75

Watts

237

Calories
August 27, 2021

11.9

Miles

550

Calories

0

Score

Completed Rides

Speed

Power

Calories

Outlaw Rock

1.45 mi in 11:48

7.4

MPH

55

Watts

60

Calories

Gut Buster

1.39 mi in 11:00

7.6

MPH

105

Watts

85

Calories

Ascension

4.15 mi in 31:43

7.9

MPH

78

Watts

194

Calories

Savage Revenge

1.10 mi in 5:43

11.5

MPH

90

Watts

38

Calories

Savage Revenge

3.35 mi in 27:23

7.3

MPH

66

Watts

151

Calories

Savage Revenge

0.50 mi in 5:00

6.0

MPH

42

Watts

22

Calories
August 26, 2021

11.3

Miles

515

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

11.30 mi in 1:08:45

9.9

MPH

104

Watts

515

Calories
August 25, 2021

12.0

Miles

547

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

1.13 mi in 7:16

9.3

MPH

73

Watts

42

Calories

Ascension

10.85 mi in 1:01:03

10.7

MPH

117

Watts

503

Calories
August 24, 2021

13.5

Miles

595

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

9.36 mi in 1:07:24

8.3

MPH

83

Watts

428

Calories

Ascension

0.69 mi in 5:52

7.1

MPH

49

Watts

26

Calories

Savage Revenge

0.27 mi in 1:36

10.1

MPH

65

Watts

8

Calories

Savage Revenge

3.19 mi in 20:12

9.5

MPH

88

Watts

133

Calories
August 23, 2021

12.8

Miles

615

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

5.06 mi in 45:56

6.6

MPH

69

Watts

263

Calories

Savage Revenge

5.16 mi in 46:17

6.7

MPH

70

Watts

262

Calories

Savage Revenge

0.31 mi in 1:52

10.0

MPH

56

Watts

8

Calories

Savage Revenge

2.29 mi in 16:55

8.1

MPH

57

Watts

82

Calories
August 21, 2021

11.6

Miles

560

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

7.94 mi in 1:18:18

6.1

MPH

58

Watts

399

Calories

Ascension

0.97 mi in 10:04

5.8

MPH

37

Watts

42

Calories

Savage Revenge

2.68 mi in 27:55

5.8

MPH

42

Watts

119

Calories
August 20, 2021

10.9

Miles

528

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

7.69 mi in 1:03:08

7.3

MPH

76

Watts

390

Calories

Savage Revenge

3.21 mi in 22:46

8.5

MPH

77

Watts

138

Calories
August 19, 2021

13.1

Miles

633

Calories

0

Score

Completed Rides

Speed

Power

Calories

Gut Buster

2.00 mi in 13:07

9.1

MPH

116

Watts

107

Calories

Savage Revenge

7.58 mi in 1:03:35

7.2

MPH

70

Watts

365

Calories

Savage Revenge

3.50 mi in 27:43

7.6

MPH

71

Watts

161

Calories
August 18, 2021

6.9

Miles

297

Calories

0

Score

Completed Rides

Speed

Power

Calories

Outlaw Rock

2.63 mi in 16:22

9.6

MPH

83

Watts

104

Calories

Gut Buster

2.27 mi in 19:49

6.9

MPH

83

Watts

126

Calories

Savage Revenge

2.02 mi in 13:07

9.2

MPH

62

Watts

67

Calories
August 17, 2021

13.8

Miles

631

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

2.09 mi in 12:46

9.8

MPH

98

Watts

91

Calories

Savage Revenge

7.58 mi in 1:02:37

7.3

MPH

69

Watts

352

Calories

Savage Revenge

4.16 mi in 33:02

7.6

MPH

71

Watts

188

Calories
August 16, 2021

11.4

Miles

508

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

2.27 mi in 15:42

8.7

MPH

83

Watts

99

Calories

Savage Revenge

9.12 mi in 59:22

9.2

MPH

94

Watts

409

Calories
August 15, 2021

11.3

Miles

502

Calories

0

Score

Completed Rides

Speed

Power

Calories

Gut Buster

1.59 mi in 9:13

10.4

MPH

138

Watts

87

Calories

Gut Buster

0.93 mi in 5:20

10.5

MPH

116

Watts

42

Calories

Savage Revenge

4.48 mi in 35:28

7.6

MPH

79

Watts

220

Calories

Savage Revenge

1.73 mi in 10:08

10.2

MPH

76

Watts

59

Calories

Savage Revenge

2.45 mi in 15:22

9.6

MPH

78

Watts

91

Calories
August 14, 2021

10.9

Miles

539

Calories

0

Score

Completed Rides

Speed

Power

Calories

Savage Revenge

6.13 mi in 44:06

8.3

MPH

87

Watts

289

Calories

Savage Revenge

4.75 mi in 46:34

6.1

MPH

64

Watts

250

Calories
August 13, 2021

11.0

Miles

499

Calories

0

Score

Completed Rides

Speed

Power

Calories

Savage Revenge

10.97 mi in 1:25:59

7.7

MPH

72

Watts

499

Calories
August 12, 2021

11.0

Miles

507

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

11.01 mi in 1:05:24

10.1

MPH

105

Watts

507

Calories
August 11, 2021

14.9

Miles

700

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

5.01 mi in 28:03

10.7

MPH

122

Watts

241

Calories

Savage Revenge

0.57 mi in 4:45

7.2

MPH

58

Watts

23

Calories

Savage Revenge

7.55 mi in 58:18

7.8

MPH

81

Watts

372

Calories

Savage Revenge

1.75 mi in 13:09

8.0

MPH

55

Watts

64

Calories
August 10, 2021

4.7

Miles

227

Calories

0

Score

Completed Rides

Speed

Power

Calories

Savage Revenge

4.69 mi in 38:20

7.3

MPH

74

Watts

227

Calories
August 9, 2021

14.8

Miles

672

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

11.29 mi in 1:04:26

10.5

MPH

113

Watts

520

Calories

Savage Revenge

3.51 mi in 27:45

7.6

MPH

68

Watts

152

Calories
August 7, 2021

11.2

Miles

481

Calories

0

Score

Completed Rides

Speed

Power

Calories

Gut Buster

1.97 mi in 17:41

6.7

MPH

76

Watts

108

Calories

Savage Revenge

2.25 mi in 13:16

10.2

MPH

71

Watts

75

Calories

Savage Revenge

2.62 mi in 17:18

9.1

MPH

71

Watts

100

Calories

Savage Revenge

3.85 mi in 27:15

8.5

MPH

83

Watts

176

Calories

Savage Revenge

0.53 mi in 4:25

7.2

MPH

54

Watts

22

Calories
August 6, 2021

10.4

Miles

502

Calories

0

Score

Completed Rides

Speed

Power

Calories

Savage Revenge

10.42 mi in 1:23:19

7.5

MPH

74

Watts

502

Calories
August 4, 2021

11.9

Miles

500

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

2.74 mi in 15:57

10.3

MPH

107

Watts

121

Calories

Savage Revenge

4.19 mi in 24:44

10.2

MPH

110

Watts

193

Calories

Savage Revenge

2.64 mi in 16:58

9.3

MPH

78

Watts

104

Calories

Savage Revenge

2.28 mi in 13:41

10.0

MPH

77

Watts

82

Calories
August 3, 2021

8.0

Miles

365

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

2.52 mi in 22:03

6.9

MPH

58

Watts

114

Calories

Savage Revenge

5.50 mi in 40:06

8.2

MPH

81

Watts

251

Calories
August 2, 2021

7.4

Miles

358

Calories

0

Score

Completed Rides

Speed

Power

Calories

Drifters Peak

1.14 mi in 7:09

9.6

MPH

102

Watts

53

Calories

Ascension

6.29 mi in 46:26

8.1

MPH

86

Watts

305

Calories
August 1, 2021

12.1

Miles

531

Calories

0

Score

Completed Rides

Speed

Power

Calories

Outlaw Rock

2.52 mi in 16:01

9.4

MPH

83

Watts

99

Calories

Ascension

9.35 mi in 54:11

10.4

MPH

112

Watts

427

Calories

Workout Wizard August 2021

Conjure Up Some Sweat!

Workout Wizard August 2021

# 23

of 13,444 Riders

1.13:17:52

Time

Challenge Totals

August 31, 2021

9.77 Miles

444 Calories

0 Score

August 30, 2021

16.90 Miles

825 Calories

0 Score

August 29, 2021

5.07 Miles

252 Calories

0 Score

August 28, 2021

12.07 Miles

615 Calories

0 Score

August 27, 2021

11.94 Miles

550 Calories

0 Score

August 26, 2021

11.30 Miles

515 Calories

0 Score

August 25, 2021

11.98 Miles

545 Calories

0 Score

August 24, 2021

13.51 Miles

595 Calories

0 Score

August 23, 2021

12.82 Miles

615 Calories

0 Score

August 21, 2021

11.59 Miles

560 Calories

0 Score

August 20, 2021

10.90 Miles

528 Calories

0 Score

August 19, 2021

13.08 Miles

633 Calories

0 Score

August 18, 2021

6.92 Miles

297 Calories

0 Score

August 17, 2021

13.83 Miles

631 Calories

0 Score

August 16, 2021

11.39 Miles

508 Calories

0 Score

August 15, 2021

11.18 Miles

499 Calories

0 Score

August 14, 2021

10.88 Miles

539 Calories

0 Score

August 13, 2021

10.97 Miles

499 Calories

0 Score

Workout Wizard
August 2021

Workout Wizard
August 2021