The best video guide to Taiwan KOM over the years for average cyclist. I agree that 39/32 is not really adequate for the last 10K, compact 34/32 should be better.
Cycling is such a nice sports that one can keep on riding, even competitively, disregarding getting aged. Eastern Taiwan is gorgeous region! When you visit it, take some time to adore the nature.
@@EskoLius 5 years later and I'm going to Taiwan - work related trip that allowed me to align with the KOM challenge. different route after the earthquake, and also hoping to stay ahead of the broom wagon!
Thanks Scott, it was extraordinary! It'd be great to ride it again next year, with better training and equipment. Maybe I should check out the local job market to have the opportunity to live there for a while...
Well done! After doing my first century last year, the London-Surrey 100, I went through everything you did... But the sense of personal achievement. Well done!
Great video capturing this epic ride. The suffering on the last 10 km is just indescribable. And as we always strive to improve I will give it my third shot next year again. Hope that you come again and do another video.
I'll never be a Grimpeur, but I guess it helps to know the route. I'm planning to join you next October, this time training for it properly, and having a shorter gear set. Must have more cameras next time, too :)
36-32 would be ok as the shortest gear but I'll take 34-32 next time. Now I had 39-32. Knowing your both HR thresholds (aer & anaer) helps a lot, and even better if you've got a calibrated power meter. I haven't been to real FTP test for some years now. Estimated FTP for the first hour of free pace riding was approx 220W which might be close to real. For 20 mins I have only the questimate of Zwift and smart trainer, stating 300W but thats only playing with figures. I can ride quite well knowing my FTHR (hours if keeping it just below 150, 51y old, max 180).
I had 34 - 32 on both rides. Still wished I had easier gearing. Next year will be either 34-34 or even a negative set up. Need to shed more weight too to go sub 80 or even dream level 75kg. And that’s just needed for the last 10k. The first 90k are manageable.
Soomom Cycling Club thank you so much for positive feedback. Set challenges that are beyond your comfort zone and gradually you find achieving something you had only been dreaming of!
Chan Michael Thanks! I’d love to reride it this year. Now I have a good basic training season done and the length of the ride wouldn’t be a problem at all (if I can continue riding through the summer without issues).
Congratulations on a epic ride. Very nice video. I saw you posted a 39/32 low gear. To save some suffering see if you can put a 34/34. I would not try that without a 22/36 as a low gear. Thanks for stopping to get the view of the valley
Thanks! It wasn't possible to change the crankset for the rent bike. If I go there next year, I'll take my own with 34/32. That'd be enough. I see now that I hadn't trainer these long rides this year and I consumed my energy in four hours.
Fantastic video, you should be well proud of yourself!! I'm gonna try my luck in the alps this summer, I hope to put the Taiwan KOM on my agenda somewhere in the future.
InnoOmniaEDU Good to hear you're coming back! I have 34-32 already so my bike is ready, but my body and legs still need (some, or a lot of?) work. Maybe 2019?
Gracias! Now I want to keep fit during the winter, firstly to be fit enough to enjoy riding in Andalucia in Feb, then improving fitness to take part in some European sportive during the summer, eg. La Pyrénéenne.
Ten days in Nerja, and I'll take my road bike with me. I've already checked out some possible road rides in Sierra Tejeda, for example roads A 7207/7206 and N-340 in the West and A-4050 in the East. Unfortunately it is a little long way from Sierra Nevada, but would love to ride there too. Do buses allow bikes? It would mean quicker transit to climbs starting eg. from Los Tablones or Granada.
Malaga/Nerja is near my home town. You can find some good roads over there. Don't worry about Sierra Nevada. In February that'll be impossible. Its a ski station (One of the greatest in Spain) and that month snow should be high. Between june and august/early sept you can climb with your bike to the very top of the Veleta in Sierra Nevada (one of the highest mountains in Spain, around 3.400m), but not in feb.Usually in Spain buses don't allow bikes and as far as I know Malaga or Granada are no exception. You'll find lots of bikers here but bike culture in general population need some polish. Malaga´s weather is soft and probably you'll find great routes. There's lots of Malaga routes on Strava.
Do you think this could be a nice route to ride: maps.app.goo.gl/?link=goo.gl/maps/xiZimmqHaKD2?Dapp-invite%26mt%3D8%26pt%3D9008%26DSIMPLE%26Ds2e-ai%26ct%3Ds2e-ai&apn=com.google.android.apps.maps&amv=703000000&isi=585027354&ibi=com.google.Maps&ius=comgooglemapsurl&mt=8&pt=9008&SIMPLE&ct=s2e-ai&invitation_id=493454522602-e287be4e-bdf6-4c2e-83cc-ba4bbd081ac0
Need to ask my wife if this is open to the public to ride on none KOM days like this. In person Tarako Gorge is insanely beautiful. I hope to see it again one day.
Haha, and think that above 3000 m we had double digit climb sections with all the effort already in the legs, and with so little oxygen to inhale. But definitely, I'd do it again :)
It would be awesome! Unfortunately can't attend this year. Btw, it could be that without the help of the wonderful spectators who gave me a push 150m from the finish I would have walked pushing my bike the last climb. So a big hand to them!
Ah, that's a good question. Definitely, I'd have more mileage under my belt before the event and I'd have shorter gears. Also, maybe, I might start a tad more conservatively using a power meter. In a race like situation, one (me) doesn't listen to legs and easily gets carried away without observing Watts compared to FTP.
couldn't believe it when you said 39 inner ring, i almost laughed. should have been on a 36 even just looking at the profile and distance. Hope you have improved your strategy even if your fitness was up to it.
GoPro is quite conservative on the battery life estimations of Hero4 Session: gopro.com/help/articles/Question_Answer/HERO4-Session-Battery-life but I got over 2hrs (720p/wifi off), and when took in 5-20 mins sections it covered the 7 hours well (32 Gb card)
There are two parts: first 85k is enjoying (albeit hard), and for a layman the rest 20k is very challenging. GoPro Hero 4 Session, 720p 60fps. It really makes a difference to use higher frame rate than 30: gives you a lot smoother video.
Thanks for you comment! Here's some insight of analyzing fitness levels, also regarding TaiwanKOM Challenge: fillari.blogspot.com/2018/09/analyze-your-current-fitness-and.html
Specialized Tarmac with Roval CLX40 wheelset. Very good bike but the standard crankset was not very suitable. That's why I most likely take my own Bianchi Oltre XR2 with me next year, with 52/34 in front and a 11-32 cassette.
Hi, yes at least that was it last year. I know that the broom wagon caught some riders (even slower than me) and at least some of those who insisted they keep on riding were allowed to finish.
spongebob tentacles, I rented a Specialized S-Works Roubaix (Disc) from Specialized Taipei (fb) in the Zhongshan District. It’s several thousands, depending on where you buy and what currency :) My own Bianchi Oltre (see fillari.blogspot.com/p/fillarit.html ) would have been perfect but I couldn’t take it with me.
Sure, here: www.strava.com/athletes/275813 Now, next I'm doing some basic riding/training for six weeks and then to the mountains of Gran Canaria, one of the Canary Islands.
I never doubted you. But you should pace it slower on flats and descents and fuel up properly. You might be 15-30 minutes slower with far less doubts and suffering
Esko Lius i see your point, I had forgotten the summit medal granting timeline which is different than the actual lantern rouge. Your video is a good representation of the ‘ups and downs’ - both literally and figuratively of Taroko Challenge. No question it is a long slog up, but it is not murderous ramps until AFTER the descent into the final portion. So, you knew that and played it smart enough. And I think it is very critical that anyone of our level - fit, enthusiastic but not categorized should be very measured to save enough for the final 8-10 tough kms. I saw you passing quite a number of cyclists walking up the final 5-10 kms.
Will Eigo thank you, it is very nice to have your comment particularly as you were there too! Reading you is line reliving it again. I had made a plan and followed it until the steep parts. Taking it a tad easier in the beginning might have help - or not, timewise. I think that during the ride I did it right. My advice to everyone: shorter gears is the key (expecting you have the fitness and stamina).
Esko Lius you seem to have a climber’s bike with electronic shifting, so yes, your comment on 39 small ring was accurate. Go with 36 or 34 with 32 on back, for 80 km, some spinning is necessary to keep flow of oxygen in legs
The Taipei rental had my exact bike fitting measurements and agreed that I'll get a bike to my needs - but it happened that the bike was too small. Not very much but something one pays attention to more and more after every kilometre. (eg. saddle height 1.5 cm too low)
it’s a really tough road in Taiwan , but also a unbelievable beautiful road.About 60 years ago,They built it for connecting the eastern side and western side of Taiwan .Many war veterans sacrificed.
I agree that was weak 😅 Still, TaiwanKOM is very different from your 64k 3h 1000VAM. The latter is easy and can't be multiplied mathematically in order to understand TaiwanKOM. Comparing my current fitness to last October, I would've shaved off quite a lot: fillari.blogspot.com/2018/09/analyze-your-current-fitness-and.html
This is 3rd times to watch, it's still inspiring.
The best video guide to Taiwan KOM over the years for average cyclist. I agree that 39/32 is not really adequate for the last 10K, compact 34/32 should be better.
Thank you, my friend! And yes, at least 36/32.
Great video. I was with you every stroke of the pedal.
Thanks for posting, still want to get this done one day...now 51 so better hurry up.
Cycling is such a nice sports that one can keep on riding, even competitively, disregarding getting aged. Eastern Taiwan is gorgeous region! When you visit it, take some time to adore the nature.
@@EskoLius 5 years later and I'm going to Taiwan - work related trip that allowed me to align with the KOM challenge. different route after the earthquake, and also hoping to stay ahead of the broom wagon!
@@global_nomad. wow, be very very happy, enjoy the ride! - Where does the route go now? Is it outside Taroko Gorge now?
Great Job!!! Enjoyed the ride down with you back to Hualien, hope to see you next year!!!
Thanks Scott, it was extraordinary! It'd be great to ride it again next year, with better training and equipment. Maybe I should check out the local job market to have the opportunity to live there for a while...
Scott Ellinger P
Truly awesome video and what a great achievement. Congrats to you! I hope to ride this challenge one day myself
Go for it, absolutely worth! See taiwankom.org
Well done! After doing my first century last year, the London-Surrey 100, I went through everything you did... But the sense of personal achievement. Well done!
Chapeau to you as well! Isn't that a great feeling to overcome oneself.
Great video capturing this epic ride. The suffering on the last 10 km is just indescribable. And as we always strive to improve I will give it my third shot next year again. Hope that you come again and do another video.
I'll never be a Grimpeur, but I guess it helps to know the route. I'm planning to join you next October, this time training for it properly, and having a shorter gear set. Must have more cameras next time, too :)
great video. what do you think the right gearing should be? and if you are willing to share your 20min ftp?
36-32 would be ok as the shortest gear but I'll take 34-32 next time. Now I had 39-32. Knowing your both HR thresholds (aer & anaer) helps a lot, and even better if you've got a calibrated power meter. I haven't been to real FTP test for some years now. Estimated FTP for the first hour of free pace riding was approx 220W which might be close to real. For 20 mins I have only the questimate of Zwift and smart trainer, stating 300W but thats only playing with figures. I can ride quite well knowing my FTHR (hours if keeping it just below 150, 51y old, max 180).
I had 34 - 32 on both rides. Still wished I had easier gearing. Next year will be either 34-34 or even a negative set up. Need to shed more weight too to go sub 80 or even dream level 75kg. And that’s just needed for the last 10k. The first 90k are manageable.
I found out that I can participate late July. From that I came down from 89-90 to 82 kg. That was one of the most essential parts of my training :D
Good job! Your struggle and success was emotional for me as the viewer. The ride looked amazing.
Haha, struggle is the right word here :) Now to plan something for the next year, that ways I keep motivated during the long winter months.
Big congrats!!! what an inspirational ride.. I don't think I will ever make it up that KOM.... once again massive KUDOS!!
Soomom Cycling Club thank you so much for positive feedback. Set challenges that are beyond your comfort zone and gradually you find achieving something you had only been dreaming of!
What a great achievement, without giving up the hopes you made it, sir ! Hope next year I can participate too.
Chan Michael Thanks! I’d love to reride it this year. Now I have a good basic training season done and the length of the ride wouldn’t be a problem at all (if I can continue riding through the summer without issues).
Esko Lius that’s cool ! Hope you upload this year footage too! Expecting it
after watching this. i told my friend that we will take a ride at the nearest mountain weve got. this inspired me. thank you!
plus, my friend will be riding fixed loool
MLG Mom wow, just awesome, ride on!
Congrats! This is a big achievement. You should be proud.
Amazing. I was pulling for you the whole ride!!
Congratulations on a epic ride. Very nice video. I saw you posted a 39/32 low gear. To save some suffering see if you can put a 34/34. I would not try that without a 22/36 as a low gear. Thanks for stopping to get the view of the valley
Thanks! It wasn't possible to change the crankset for the rent bike. If I go there next year, I'll take my own with 34/32. That'd be enough. I see now that I hadn't trainer these long rides this year and I consumed my energy in four hours.
Most likely will ride this year too, now with my own bike, which gives me opportunity to change a smaller ring in front.
The medal won will always remind you of the greatest of victories. That of your will! Exciting. Good boy. Congratulations.
Thank you, Roberto! It feels exciting still :D
gorgeous scenery Taiwan!
Great vid. Nice music. Will definitely join the event one day.
Do it! Afterwards you won't regret it. Altho during the last 10 km, if you're a mere hobbyist like I am, you will regret it deeply :D
What an epic Relive video! 👍👍
Thanks, Brian and ride on!
Absolutely amazing climb. Great jobs.
Taiwan is one of the best and safest place to vacation.
True, it's a great place to visit - only that it's a long (and expensive) way from Finland (no straight connections)
Esko Lius i have a great direct Finnish suggestion, i went there last week. Kyushu
Fantastic video, you should be well proud of yourself!! I'm gonna try my luck in the alps this summer, I hope to put the Taiwan KOM on my agenda somewhere in the future.
Thanks, I am still :D Next time will have shorter gears. 34-32 will be great
InnoOmniaEDU Good to hear you're coming back! I have 34-32 already so my bike is ready, but my body and legs still need (some, or a lot of?) work. Maybe 2019?
InnoOmniaEDU You didn't film the >20% part right? Do most people walk that part, and is it true it's only ~200 metres?
Well, Sir... you should feel proud of yourself. That a hard one. Wish I could be there one day and try myself too...
Gracias! Now I want to keep fit during the winter, firstly to be fit enough to enjoy riding in Andalucia in Feb, then improving fitness to take part in some European sportive during the summer, eg. La Pyrénéenne.
Are you riding in Andalucia in Feb? Well, that's my place. Hope you'll enjoy it. Road or MTB? Andalucia Bike Race?
Ten days in Nerja, and I'll take my road bike with me. I've already checked out some possible road rides in Sierra Tejeda, for example roads A 7207/7206 and N-340 in the West and A-4050 in the East. Unfortunately it is a little long way from Sierra Nevada, but would love to ride there too. Do buses allow bikes? It would mean quicker transit to climbs starting eg. from Los Tablones or Granada.
Malaga/Nerja is near my home town. You can find some good roads over there. Don't worry about Sierra Nevada. In February that'll be impossible. Its a ski station (One of the greatest in Spain) and that month snow should be high. Between june and august/early sept you can climb with your bike to the very top of the Veleta in Sierra Nevada (one of the highest mountains in Spain, around 3.400m), but not in feb.Usually in Spain buses don't allow bikes and as far as I know Malaga or Granada are no exception. You'll find lots of bikers here but bike culture in general population need some polish. Malaga´s weather is soft and probably you'll find great routes. There's lots of Malaga routes on Strava.
Do you think this could be a nice route to ride: maps.app.goo.gl/?link=goo.gl/maps/xiZimmqHaKD2?Dapp-invite%26mt%3D8%26pt%3D9008%26DSIMPLE%26Ds2e-ai%26ct%3Ds2e-ai&apn=com.google.android.apps.maps&amv=703000000&isi=585027354&ibi=com.google.Maps&ius=comgooglemapsurl&mt=8&pt=9008&SIMPLE&ct=s2e-ai&invitation_id=493454522602-e287be4e-bdf6-4c2e-83cc-ba4bbd081ac0
Need to ask my wife if this is open to the public to ride on none KOM days like this. In person Tarako Gorge is insanely beautiful. I hope to see it again one day.
It's an ordinary (yet very extraordinary!) open road, so your idea sounds like a good plan!
This was painful to watch. Got sweat just by sitting on my couch watching this :D Great job, feeling at the top must have been awesome!
Haha, and think that above 3000 m we had double digit climb sections with all the effort already in the legs, and with so little oxygen to inhale. But definitely, I'd do it again :)
back to watch this again, as i'm now registered for the KOM, Oct 2024...
Wow, just amazing!! Thanks for the inspiration, I will attempt this next year.
Mirasolov Klose if all goes according to plans, we both will be there.
That's absolutely brillant climb, Nice job!
Esko , You are a Hero !
Good job !
Thank you, you bet I felt like one when reaching the peak!
Esko Lius Welcome to Taiwan KOM challenge again in 2018 !!
The beautiful Taiwan is waiting for you !!
It would be awesome! Unfortunately can't attend this year. Btw, it could be that without the help of the wonderful spectators who gave me a push 150m from the finish I would have walked pushing my bike the last climb. So a big hand to them!
If you could do it again, what would you do differently? And how many rest stops were there?
Ah, that's a good question. Definitely, I'd have more mileage under my belt before the event and I'd have shorter gears. Also, maybe, I might start a tad more conservatively using a power meter. In a race like situation, one (me) doesn't listen to legs and easily gets carried away without observing Watts compared to FTP.
Nice one!
Thanks, still feeling high :)
well done mate, really enjoyed the video
couldn't believe it when you said 39 inner ring, i almost laughed. should have been on a 36 even just looking at the profile and distance. Hope you have improved your strategy even if your fitness was up to it.
Should've been a 50/34, 11-32 is ideal to be honest
Brilliant! Thank you for sharing.
Thanks Alex
The down hill parts are amazing
oh yeah, both on video and in real life !
I tried once going down hill at age 23, the riding was amazing as though I was in the cloud, and the scenery is fantastic.
Now I follow you on Strava ... good video ... thanks !!!
I found you there too!
Great job!! Is the 7h 8m your total time or just moving time?
Hi, sorry for late reply. That's moving time :D (total is 7h 26m) see www.strava.com/activities/1246730748
Nice video edit~ May I know what camera are u using and I'm curious about the volume of battery can resist 2hour or above?
GoPro is quite conservative on the battery life estimations of Hero4 Session: gopro.com/help/articles/Question_Answer/HERO4-Session-Battery-life but I got over 2hrs (720p/wifi off), and when took in 5-20 mins sections it covered the 7 hours well (32 Gb card)
That is so cool! Nice video. How did u enjoy the ride? Was it challenging? Btw which camera did u use to film the clip?
There are two parts: first 85k is enjoying (albeit hard), and for a layman the rest 20k is very challenging. GoPro Hero 4 Session, 720p 60fps. It really makes a difference to use higher frame rate than 30: gives you a lot smoother video.
剪輯得很好！Great, nice edit...
J'm french and j would like to know ,what is mean by KOM ?
KOM: King of Mountain (usually the fastest rider or the fastest ascend time on a hill)
Bro if you guys would get a 11-42 you would be killing it over there 👉!!! Awesome 👏 human you are !!!
Chet, thanks, and yes everyone taking part Taiwan KOM ought to prepare their bike/gear ratios. This is not an ordinary Alpine climb.
Esko Lius can’t wait for the next one ☝️ thank you for sharing
Beautiful Background Music
Oh man, that is amazing. well done. Did you use 32 cassette?
32 cassette, standard crankset. 36-32 would've been better, 34-32 ideal as the last 10km were brutal.
CONGRATULATE！You r So...o AMAZING！Some day I'll Challenge the race less than 7hrs ... (I hope so...)
Thank you Frank! Hope we both will do that.
Well done mate ! Respect. Thanks for the great vid ;)
Thanks, mate. Would love to do it again this year but work keeps me too busy.
which camera do you use?
Addicted Cyclist: GoPro Hero 4 Session shot w 720p. Waterproof, weighting only 98g including K-Edge handlebar mount
What is the background music?
See info at 23:55
Bravissimo Esko!!
Thanks!
4:08 i feel you are seriously danger rider
but good job
9:08 good view
13:01 who leaves that...?
Thanks for you comment! Here's some insight of analyzing fitness levels, also regarding TaiwanKOM Challenge: fillari.blogspot.com/2018/09/analyze-your-current-fitness-and.html
You are a Hero !
Thanks, Richard!
great strong in KOM ...
AG Perez, I will... at least I'm doing my best, as you see watching the video of today's race
Well done!
great video
What bike are you using for the KOM?
Specialized Tarmac with Roval CLX40 wheelset. Very good bike but the standard crankset was not very suitable. That's why I most likely take my own Bianchi Oltre XR2 with me next year, with 52/34 in front and a 11-32 cassette.
Wow nice!! What's your gear setup?
39-53 in front and 11-32 cassette. Do the wise thing and get compact cranks, or even 34. I couldn't as it was a rented bike.
gut gemacht, wollen Sie wieder teilnehmen nächste Jahr?
Vielen Danke! Mein Plan ist auch dieses Jahr teilzunehmen
bravo. flatland will feel downhill now i imagine. cheers.
Thanks. Yes, it did for a while. And local molehills felt like flat.
bloody painful, isn't it? great job, mate.
Jogie Glen Mait well worth of all the suffering
hi bro......actually time 13:00 have to finish is it?????
Hi, yes at least that was it last year. I know that the broom wagon caught some riders (even slower than me) and at least some of those who insisted they keep on riding were allowed to finish.
How much is your roadbike?
spongebob tentacles, I rented a Specialized S-Works Roubaix (Disc) from Specialized Taipei (fb) in the Zhongshan District. It’s several thousands, depending on where you buy and what currency :)
My own Bianchi Oltre (see fillari.blogspot.com/p/fillarit.html ) would have been perfect but I couldn’t take it with me.
congrats!
Salute!
Super man......
Do you have strava account? what is the name? thanks. very inspiring
Sure, here: www.strava.com/athletes/275813 Now, next I'm doing some basic riding/training for six weeks and then to the mountains of Gran Canaria, one of the Canary Islands.
Strong willpower
Thanks
Nice video
Respect!!!
GOOD JOB!
Chapeau!
well done!
Great
Respect
good job
nice video
Thank you, Carlos!
7 hours
So true, a cold hard fact :D See what I wrote to Acken Sby.
加油!
I never doubted you. But you should pace it slower on flats and descents and fuel up properly. You might be 15-30 minutes slower with far less doubts and suffering
Will Eigo only that they were closing the finish when I reached it. They have a similar event with no time limit in the spring.
Esko Lius i see your point, I had forgotten the summit medal granting timeline which is different than the actual lantern rouge. Your video is a good representation of the ‘ups and downs’ - both literally and figuratively of Taroko Challenge. No question it is a long slog up, but it is not murderous ramps until AFTER the descent into the final portion. So, you knew that and played it smart enough. And I think it is very critical that anyone of our level - fit, enthusiastic but not categorized should be very measured to save enough for the final 8-10 tough kms. I saw you passing quite a number of cyclists walking up the final 5-10 kms.
Will Eigo thank you, it is very nice to have your comment particularly as you were there too! Reading you is line reliving it again. I had made a plan and followed it until the steep parts. Taking it a tad easier in the beginning might have help - or not, timewise. I think that during the ride I did it right. My advice to everyone: shorter gears is the key (expecting you have the fitness and stamina).
Esko Lius you seem to have a climber’s bike with electronic shifting, so yes, your comment on 39 small ring was accurate. Go with 36 or 34 with 32 on back, for 80 km, some spinning is necessary to keep flow of oxygen in legs
I am a Taiwan people
Hero!
Good job¡
Thanks!
Congratulations, but 39/32 should of been 34/32. Do not fear failing, rather fear not trying.
Spot on! "Veni, vidi, vici" - although I didn't actually win, but a personal victory nonetheless.
That sucks. Nevertheless nice ride man, especially when not riding your own good fitting bike.
The Taipei rental had my exact bike fitting measurements and agreed that I'll get a bike to my needs - but it happened that the bike was too small. Not very much but something one pays attention to more and more after every kilometre. (eg. saddle height 1.5 cm too low)
9:09 wow
It looks amazing there
sorry 8:16
it’s a really tough road in Taiwan , but also a unbelievable beautiful road.About 60 years ago,They built it for connecting the eastern side and western side of Taiwan .Many war veterans sacrificed.
Cavendish disliked
Too weak.
I`ve done 64km in 3h8m elevationgain1051m
I agree that was weak 😅 Still, TaiwanKOM is very different from your 64k 3h 1000VAM. The latter is easy and can't be multiplied mathematically in order to understand TaiwanKOM. Comparing my current fitness to last October, I would've shaved off quite a lot: fillari.blogspot.com/2018/09/analyze-your-current-fitness-and.html
Good job
Respect!!!